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