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)

5 rounds for time

25 Cal

20 Wall ball shots

15 deficit deadlifts @ BDW [on 25kg weight]

10 Chest to bar pullups

Warm-up

Warm-up (No Measure)

4 rounds for blood flow

25 walking lunges

20 band pull aparts

15 straight leg raises per side

Deadlift rampup

7 cal

7 WB

7 deadlifts

3 C2B

3 rounds

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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