CrossFit Barwon – CrossFit

Gymnastics

4/12: 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

The Team Trio CFG 2019 (Time)

For time

Grace

30 Ring muscle ups for time

Isabel

Reps are as pairs so 15 of each basically but you cannot progress until your partner has finished the movement. This was done in a F/M pair
30 power clean and push jerks

30 Ring muscle ups

30 Power snatches

Warm-up

Warm-up (No Measure)

Medball madness then wrist prep then HS walking

Then so much tech…. all of the tech… main focus on how to cycle

then 3 rounds of 3 cj 3 mu 3 ps

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