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