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