CrossFit Barwon – CrossFit

Gymnastics

5/12: 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

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

3-6-9-12-15-…

Front squats 52.5/35 kg

Pullups [ Rx+ 1/3 pegboard ]

Box jump overs 24/20″

Warm-up

Warm-up (No Measure)

EDWU into wrist prep into HS walking

8 minute of

8 goblet squats

8 scap pullups into 8 kip swings

8 down ups

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