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 – Rounds and Reps)

15 Minue AMRAP

2 rounds

11 Thrusters 40/30 kg

33 double unders

rest 3 miuntes

2 rounds

8 Thrusters 60/45 kg

33 double unders

rest 3 minutes

2 rounds

5 Thrusters 80/60 kg

33 double unders

rest 3 minutes

Warm-up

Warm-up (No Measure)

EDWU into 100 band pull aparts into ring work

4 rounds

100 m run

8 Kb thrusters [4/side]

then thruster tech and building to the TOP weight for one rep

%d bloggers like this: