CrossFit Barwon – CrossFit

Gymnastics

Metcon (No Measure)

EMOM x 5 Each

Wall walks, 3 reps

Hollow 30″

Shoulder Taps, 20 reps

Hollow Rocks, 30 reps

Single arm HS hold, 3-12 seconds

Straddle Hollow holds 30″

Speed

Metcon (Time)

For speed – kinda

400 m run

rest 1 m

400 m run

rest 2 min

400 m run AFAP

Count only last round

Warm-up

Warm-up (No Measure)

20m bear crawl

20m backwards bear crawl

10 hollow superman rolls

30″ capsule stretch

10 flex press stretch

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