CrossFit Barwon – CrossFit
Brief
Class explanation https://youtu.be/fHggKYWnsp0
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
Conditioning
Metcon (No Measure)
Weakness Wednesday home edition.
AMRAP 30 Min
either 100 m run OR wall sit
First – EMOM x 10: 3-6 V-Ups
Second – EMOM x 10: 6-12 Hollow rocks
Third – EMOM x 10: 3-6 Sit ups
Warm-up
Warm-up (No Measure)
7 miuutes of movements
5 cat cows
5 down dogs to seals
5 knee pulls per side
5 fire hydrants per side
5 paused air squats
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