CrossFit Barwon – CrossFit
Metcon
Second Cut CFG19 (Time)
For time
800m Row
66 KB push press
3 x 13m unbroken handstand walk
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) Ground row x 10
i) 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
Warm-up
Warm-up (No Measure)
EDWU
This wod is a sprint so get the heart warm
5 rounds
9/6 cal
5 kn PP per side
10 Scap shruggs
5 m bear crawl/HS walk