Mentors won’t make you rich. Doctors won’t make you healthy. Nutritionists won’t make you slim. Teachers won’t make you smart. Gurus won’t make you calm. Trainers won’t make you fit. Ultimately, you have to take responsibility. Save yourself.

CrossFit Barwon – CrossFit

Gymnastics

6/12: 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) Paused Ground row x 10

i) Paused 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

Metcon (Time)

For time

50-40-30-20-10

Wallball shot

Double under

Pushup

Double unders

Rx+ Vest

Warm-up

Warm-up (No Measure)

EDWU into 100 band pull apart into ring work

Double under tech, work 😀

Perfect the single under

The the higher jump single under [or single leg skip }

Then throw in a double under [ or triple ]

Nail a few together!!!

celebrate

then realize you have 50 wall balls YAY