CrossFit Barwon – CrossFit
Brief
Class explanation https://youtu.be/pDRbpswg1JA
6:30 AM Zoom Class with Ray and Tim
https://zoom.us/j/92127043670
Password – 659597
9:30 AM Follow along With Dudley at 9:30 am
and
5:00 PM Class lead by Dudley
https://meet.google.com/hiy-pdpz-sgb
Gymnastics
Metcon (No Measure)
Super sets
10 min EMOM
1-3 Planche pushups
4-6 Pistols
10 min EMOM
1-3 Push ups*
4-6 Jump Squats
* If you are a pushup ninja then do your pushups controlled down and AS FAST AS POSSIBLE on the way up
Warm-up
Warm-up (No Measure)
Limber up
10 wrist rotations
10 wrist flex and extension
10 elbow circles
10 shoulder circles
10 shoulder rotations
10 trunk rotations
10 over unders
10 rear lunges
10 toe touches
10 knee pulls
10 quad pulls
Stay connected
Social Links (No Measure)
– Group Chat on Discord: https://discord.gg/cQZyTw5P
– 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