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

%d bloggers like this: