CrossFit Barwon – CrossFit
Gymnastics
Handstand walking skill
3 sets of the following superset [ use pro/regressions as required ]
1 minute of each
Handstand
v) Hand stand walk obstacle up and back
iv) Hand stand walk [ must be able to get 3 meter at lease twice, 3 x 8 meter hs walk to progress ]
iii) Hand stand walk to wall [ must be able to get at lease 1 meter per rep, 2 meters x 5 to progress ]
ii) Shoulder taps on wall [ wrists/elbows/shoulder x 30 ]
i) Shoulder taps on box [ wrists/elbows/shoulder x 30 ]
Hollow rock [minimum, 20 / to progress, 55+ ]
Straight hollow
Straddle hollow
1/2 tuck hollow
Tucked hollow
Stretch
Supine grip passive hang
Metcon
Metcon (AMRAP – Reps)
5 x 2 minute AMRAP, rest 1 miunte
1 legless rope climb
15 Overhead squats
Max reps double unders
if you get 100+ double unders add weight to the overhead squats
score double unders only
Warm-up
Warm-up (No Measure)
EDWU into wrist pres into HSwalk
Then 4 rounds
50 skips with every 10th a double unders
10 barbell cossack squats
5 BTN push press with bar