CrossFit Barwon – CrossFit
Conditioning
2022 Individual Quarterfinal WOD 2 (Time)
3 rounds for time
30 Pistol Squats
30 GHD Sit ups
10 Ring Muscle Ups
Cap 20 min
Warm-up
Warm-up (No Measure)
5 Rounds
5 atg split squats per side
5 seal rocks
5 table rocks
Ring Muscle up work and scaling
– seated rows
– seated transition
– seated muscle up
– Standing banded muscle up
– kip swing on rings
– kipping muscle up
How to scale pistol squats
– box assisted
– 1 down 2 up heel elevated
– banded assisted
– heel elevated
-pistol
2 rounds of :
6 pistols
6 GHD sit ups
2 ring muscle ups
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