CrossFit Barwon – CrossFit
Strength Prep
Metcon (No Measure)
4 Rounds
10 Anteroir banded Overhead squats
10 Hollow pull overs
Strength
Overhead Squat (1 RM)
Weighted Pull-ups (1 RM)
Finisher
Metcon (Weight)
3 rounds with a partner
8-12 Nordic curls
3 set drop set hammer curls
Warm-up
Shoulders (No Measure)
EDWU
2 rounds
10 Kettlebell swings
5 Arm bars per side
5 Tall kneeling Halo per side
5 Half kneeling Kettlebell bottoms up press per side
5 Windmill per side
5 Kettlebell snatch per side
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