CrossFit Barwon – CrossFit
Skill
Metcon (Distance)
EMOM x 14
1) 15m Hand stand walk
2) 30 hollow rocks
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Burpee box jumps OR 5 Burpee pull overs
10 dumbbell snatch OR 5 double dumbbell snatch
Warm-up
Warm-up (No Measure)
EDWU
Wrist prep and strengthening work
Hand stand walking skills
– box shoulder taps
– walk around box
– wall taps
– walk to wall
– walk spotted