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 (Time)

10-9-8-7-6-5-4-3-2-1

Hang power snatch

5 meter Handstand walk

10-9-8-7-6-5-4-3-2-1

Burpee box jump over 36″/30″

5 meter Handstand walk

Warm-up

Warm-up (No Measure)

8 minutes of blood flow

15 KB swings

15 banded tri push downs

15 v- tucks

15 prone pass overs

Power snatch review

– Hang shape

– High Pull

– BTN Jerk

– 1+2+3= hang power snatch

3 sets – both building

3 power snatch

3 burpee box jump overs

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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