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