CrossFit Barwon – CrossFit

Gymnastics

Metcon (No Measure)

All 5 Min EMOMs, rest 1 miute

1) Banded Muslce up transitions

2) Ring Pullups

3) Ring Dip

4*) 2 min hollow 1 min rest x 2

Skill

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

6 Ring Muslce ups

12 Evil Wheels

24 Walking Lunges

Warm-up

Warm-up (No Measure)

5 rounds for Length

10 Table Rocks

10[5/side] t cup rotations

10 hollow rocks

10 Down dog to seal

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