CrossFit Barwon – CrossFit

Gymnastics

Metcon (No Measure)

HANDSTAND Workshop,

Wall walk in and out while maintaining hollow

HS walk spotted on the side

HS walk cones spotted

HS walk obstacles spotted

Conditioning

Metcon (Time)

In 20 Minute WINDOW get AS FAR AS POSSIBLE

50 Back Squats @ 50/35 kg

400 m run

25 m Hand stand walk

400 m run

10 legless rope climbs

400 m run

25 m Hand stand walk

400 m run

50 Back Squats a@ 50 kg

Warm-up

Warm-up (No Measure)

1′ hollow super man rolls

1′ down dog

1′ hollow super man rolls

1′ Cat stretch

1′ hollow superman rolls

1′ side capsule stretch

1′ hollow superman rolls

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