CrossFit Barwon – CrossFit
Conditioning
Metcon (6 Rounds for time)
Every 5 Minutes for 3 sets of each
1 round of DT[
12 Deadlifts
9 Hang Power Cleans
6 Push jerks]
20/15 Cal Bike
3 Rounds of Cindy[
5 Pullups
10 Push ups
15 Air Squats]
20/15 Cal Row
Warm-up
Warm-up (No Measure)
5 min AMRAP skipping – any time anyone breaks do 1 burpee squat jump.
Movement Review on all the barbell lifts
– DL
– HPC
– PJ
4-5 rounds for movement prac
5 Air squats
3 deadlifts
4 push ups
2 hang power clean
3 pullups
1 push jerk
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