CrossFit Barwon – CrossFit
Gymnastics
Metcon (No Measure)
EMOM x 8
1) 50 ” hollow body hold
2) 10 flex press
rest 2 min
EMOM x 8
1) 50″ Headstand
2) 10 Shoulder extension flex
Threshold Training
Metcon (Time)
22-16-10
Double dumbbell power clean
Hand stand pushups
Rx+ Deficit HSPU 2/1 15 kb plate, 1/2 reps
Warm-up
Flow – Spine (No Measure)
10x
Seal rocks
Kneeling Hindu Pushup
Quadruped Diagonals
Hip Abduction
Hip Rainbow
Spine Flexion, Extension, & Rotation
Shoulder Circles
Scapular Circles
Neck Rotations
Wrist Circles
Wrist prep and handstand wrist work
Post gymnastics HSPU work and skill transfer from Headstands