CrossFit Barwon – CrossFit
Gymnastics
Metcon (No Measure)
1 Min on 1 min off
3 sets of each
hollow flex press
wall facing hs hold
ring pike hs hold
Conditioning
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
Warm-up (No Measure)
double Tabata
tuck hollow lifts 9 progress difficulty
alternating with banded pass over