CrossFit Barwon – CrossFit


Metcon (Time)


L – Sit Pullup

Dbl KB front squat 48/32 kg

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 (No Measure)


Pike flexibility work,

3 sets

1 min Hamstring smash each

30 straight leg raise per side

Then with a friend,

10 rep PNF pike – gotta be cruel to be kind

Then Press work,

into how to L-Sit pullup and how to scale


L sit pullup

Kb squat