CrossFit Barwon – CrossFit

Gymnastics

Metcon (No Measure)

EMOM x 21

* all minutes start with 2 Ring muscle ups

1) 15 GHD sit ups

2) 10 Burpees

3) 10 Pistol squats

Muscle-ups (30 x 2)

Warm-up

Warm-up (No Measure)

EDWU

4 rounds

4 inch worms

10 shoulder circles

10 reverse shoulder circles

10 hollow rocks

ring muscle up work top down

ring support hold

dip balance

reverse transition

row

pullup to row

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