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