CrossFit Barwon – CrossFit
Gymnastics
Lever Practise (AMRAP – Reps)
EMOM x 10
1) 60″ hollow hold
2) 10 table rocks
EMOM x 5
15″ front lever hold
or 3 eccentrics
EMOM x 5
15″ Back lever hold
or 3 eccentrics
Use tucks and straddle and bands as required.
EMOM x 5
(up to) 10 Paused ring pullups
Conditioning
Metcon (Time)
For Time
21-15-9
Ring Dips
Toes to bar
Double Kb Jerk
Warm-up
Warm-up (No Measure)
20 hollow rocks
20 superman rocks
10 adduction rows
10 scap pushups
4 rounds
Stay connected
Social Links (No Measure)
– Group Chat on Discord: https://discord.gg/WcJVSwk3CN
– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.
– Follow us on Instagram @crossfitbarwon
– Dudley’s number 0421 711 867