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