CrossFit Barwon – CrossFit

Hero

Brian (Time)

3 Rounds for time of:

5 Rope Climbs, 15′

25 Back Squats, 185#
In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, died on August 6, 2011
To learn more about Brian click here

Accessory Work

Metcon (No Measure)

3 rounds

10 QL Lifts per side

15+ Banded Tib raises

Warm-up

Squat warmup 2021 (No Measure)

3 rounds [

10 Dead bugs

10 Hip swivel extensions

10 Bird dogs]

Banded work – [all walks with Kb in offset]

20 m Monster walk

40 Frog Pumps

20 m backwards monster walk

40 Glute bridges

40 m Side steps

40 Wall sit hip abductions

20 Goblet squats on tension

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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