CrossFit Barwon – CrossFit
Conditioning
2013 Regional individual event 7 (Time)
4 rounds for time
2 rope climbs
100 ft sprint
4 cleans 102.5/61
100 ft sprint
Gymnastics
Straddle rope climb progressions (AMRAP – Reps)
3 sets of each skill
Basic 3-15 Straddle-ups
Advanced 6-30 Straddle compression
Mastery 6-30″ straddle L-Sit hanging
Basic – 3-15 Rows [Incline/Ground/Hinge]
Advanced – 2-10 Alternating[every rep] close grip chin up
Mastery – 1-5 Legless Rope climb
Basic – 30″ Hurdler/side
Advanced – 10 3″Pancake good morning
Mastery – 5 Pancake swim through
Warm-up
Warm-up (No Measure)
EDWU into SRC
then, rope climb the legs tech
into 5 sets
1 RC
2 shuttle runs
2 clean building