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

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