CrossFit Barwon – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

20 Minute AMRAP

30 Pushups

400m run

30 Ring dips

400m run

30 HSPU

400m run

30 Deficit HSPU 8/5″

400m Run
Run counts as one reps

Skill

Press Handstand Work (AMRAP – Reps)

3 sets of each skill

Basic 3-15 V-ups

Advanced 6-30 Pike compression

Mastery 6-30″ L-Sit On Floor

Basic 2-10 Pushups [Incline/Ground/Anatomical/HSWall/Planche]

Advanced 2-10 Box Pike Press balance

Mastery 1-5 Press HS

Basic – 30″ Reverse Cat

Advanced – 30″ Barbell seated flex press

Mastery – 30″ Bridge

Warm-up

Shoulders (No Measure)

### EDWU 6.1 ###

2 rounds

10 Kettlebell swings

5 Arm bars per side

5 Tall kneeling Halo per side

5 Half kneeling Kettlebell bottoms up press per side

5 Windmill per side

5 Kettlebell snatch per side
Syntax for the day

EDWU

Shoulders

Press

WOD

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