CrossFit Barwon – CrossFit

Gymnastics

5/12: Ring muscle up skill

3 sets of the following superset [ use pro/regressions as required ]

Ring

vi) Strict ring muscle up x 5

v) False grip hold 30″

iv) Feet supported false grip hold

iii) Paused elevated row x 10

ii) Ground row x 10

i) Incline row x 10

Hip speed [ 1 minute ]

GHD situp [ goal 30 ]

V snaps blocked [ goal 30 ]

Stretch

5 weighted pass overs in press grip

5 skin the cats

German hang 30″

Table 30″

Table rocks with hands touching x 10

Metcon

A: Metcon (AMRAP – Reps)

6 Minute AMRAP

21-15-9

Kb swing

42-30-18

Kb walking lunge

24/16kg
4 minutes rest

B: Metcon (Time)

Redo what you got in metcon A for time
Rx + Vest

Warm-up

Warm-up (No Measure)

EDWU into 100 band pull apart into ring work

5 minute getting heavier as you go

10 kb ATW

10 KB fig 8

10 KB cross chop

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