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

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