CrossFit Barwon – CrossFit

Conditioning

Metcon (Time)

5 Rounds for time

20 KB Swings 32/34 kg

20 Evil Wheels

60 Double unders

EMOM 1 Rope climb

Rx+ Vest

Accessory Work

Metcon (No Measure)

4 rounds of

5 Toes elevated Jefferson curls

10 Natural knee extensions

Warm-up

Warm-up (No Measure)

3 rounds

20 frog pumps

20 tuck ups

20 glute bridges

20 bicycles

20m straight jumps

rope climb tech work,

3 rounds

5 swings building

5 wheels

10 DU

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

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