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

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