CrossFit Barwon – CrossFit
Quality Work
April Positional work – Push (Weight)
EMOM x 5
20″ L’Sit + 20″ Pike flexes
EMOM x 5
6 Dips ( goal = +60/25% bdw )
Conditioning
Metcon (Calories)
4 sets in pairs
30 m Sandbag Carry – heavy
20 Box Step ups with two DBs
While partner accumulates Calories
rest 60″
Warm-up
Warm-up (No Measure)
30″ skipping
20 single arm kb swings
10 m of a skips
3 sets
picking up a sandbag tech and ramp
10m carry
5 step ups
for 3 sets to find correct weight
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