CrossFit Barwon – CrossFit


Metcon (No Measure)

1 Min on 1 min off

3 sets of each

hollow flex press

wall facing hs hold

ring pike hs hold


Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

8 Single ring rows

16 Pushups on handles

32 Double unders

all gymnastics movements in hollow


Warm-up (No Measure)

double Tabata

tuck hollow lifts 9 progress difficulty

alternating with banded pass over

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