CrossFit Barwon – CrossFit

Gymnastics

Ring Muscle up skill/strength session 2021 (AMRAP – Reps)

EMOM x 5 of each movements

– Fasle grip ring row x 5

— 20″ cat stretch

– False grip hold x 15″

— 20″ sink stretch

– Skin the cat x 2

— 20″ pike hang

– Ring dip into 5″ hold x 3

— 20″ glute bridge

– v-up x 15

— no stretch
we are going to repeat this in two week so if you’re wanting to progress put in the comments how you went

Conditioning

King Rami (Time)

3 Rounds for time

1 Peg Board Climb

2 Ring Muslce ups

3 Rope Climbs

4 Bar Muscle ups

Warm-up

Warm-up (No Measure)

2 rounds

10 Cat cows

10 twisting bears

10 Over unders

10 german arm swings

10 down dog to seal

30″ capsule stretch / side

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