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