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

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