CrossFit Barwon – CrossFit

Conditioning

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#

Gymnastics

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

Warm-up (No Measure)

EDWU into PHS

Muscle up work, from floor

– false grip

– row to chest

– chest split

– receiving position

– dip and celebrate.

then 3 sets

10 lunges

1 mu

3 hang power cleans building

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