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

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