CrossFit Barwon – CrossFit
Gymnastics
3/12: 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)
6 round for time [ cap 15 ]
10 Deadlifts
9 Hang power cleans
8 Push press
7 bar facing burpees
40/30kg [ Rx+ is unbroken sets ]
Warm-up
Warm-up (No Measure)
EDWU into 100 band pull apart, into ring work
Barbell cycling technique and transitions
3 rounds of 5/4/3/2 of the WOD