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

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