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