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

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