CrossFit Barwon – CrossFit

Quality Work

April positional work – Pull (Weight)

EMOM x 5

5 ATG split squats per side

EMOM x 5

6 Pull ups ( Goal = +60/25% bwd )

Strength

Behind the neck press (5 x 8 – Goal 50% BDW)

SS: Romanian Deadlift (5 x 8/8 – Goal = BDW)

Deadlift starting at the hips and going down but not touching the ground

Burn

Metcon (AMRAP – Reps)

10 Minute AMRAP

5 Single arm DB Bench Press RHS

5 Single arm DB Bench Press LHS

5 Kroc Rows RHS

5 Kroc Rows LHS

Warm-up

Warm-up (No Measure)

5 Min AMRAP

5 hollow to superman rolls

10 Deadbugs

5 hollow to superman rolls

10 Bird dogs

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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