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