CrossFit Barwon – CrossFit
Strength
Hip Thrusts (10 min to complete 5 x 20 AHAP)
Metcon (Weight)
VMO Squat
10 x 10 OTM at 25% BDW
Metcon (Distance)
Nordic Culz
5 x 5 OTM
Finisher
Metcon (Time)
With a partner
20-16-12-8-4 Cal bike each
can only go while partner is in wall sit
Warm-up
Warm-up (No Measure)
3 rounds
100 m backwards run
20 m each way banded walk
20 banded hamstring curls
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