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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