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 )
Conditioning
Metcon (No Measure)
3 rounds of 90″ on 15″ off
Hand over hand sled pull
Bike 70/60 rpm
Russian Kb Swing
Sandbag hold
Row
Deficit DL @75% BDW
Warm-up
Warm-up (No Measure)
Grab a KB and 1 min of each
Alternating KB power clean
ATW – both ways
FIG 8 – both ways
Alternating Single leg DL
rest
2 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