CrossFit Barwon – CrossFit

Gymnastics

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 (AMRAP – Reps)

25 Minute AMRAP

100 Kb swings *EMOM 20 Double unders

100 Goblet lunges *EMOM 5 Burpees

100 kb snatch *EMOM 5 toes to bar
KB Weight 16/12

Warm-up

Warm-up (No Measure)

EDWU into wrist prep into HS walking

Then 8 minutes of

10 Banded good mornings

10 walking lunges

10m bear crawl

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