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 )
Strength
Back Squat (EMOM x 10 , 10 Slanted reps – Goal BDW)
Burn
Metcon (Time)
21-15-9
Double DB Thruster
Ab mat sit up
Rx+ Weighted pistol
Warm-up
Squat warmup 2021 (No Measure)
3 rounds [
10 Dead bugs
10 Hip swivel extensions
10 Bird dogs]
Banded work – [all walks with Kb in offset]
20 m Monster walk
40 Frog Pumps
20 m backwards monster walk
40 Glute bridges
40 m Side steps
40 Wall sit hip abductions
20 Goblet squats on tension
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