CrossFit Barwon – CrossFit
Gymnastics
Metcon (Time)
15-12-9
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
Warm-up (No Measure)
EDWU
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
3-2-1
L sit pullup
Kb squat