CrossFit Barwon – CrossFit
Gymnastics
2/12: Ring muscle up skill
3 sets of the following superset [ use pro/regressions as required ]
Ring
vi) Strict ring muscle up x 5
v) False grip hold 30″
iv) Feet supported false grip hold
iii) Paused elevated row x 10
ii) Ground row x 10
i) Incline row x 10
Hip speed [ 1 minute ]
GHD situp [ goal 30 ]
V snaps blocked [ goal 30 ]
Stretch
5 weighted pass overs in press grip
5 skin the cats
German hang 30″
Table 30″
Table rocks with hands touching x 10
Metcon
Metcon (Time)
In teams of three, three round for time
50 Cal
30 M partner lunge [2 lunge 1]
20 syncho burpee over partner
Warm-up
Warm-up (No Measure)
Double underhook drill with lunging, 6 minutes
ring work
4 way tug o war
Wod