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

Shoulder Press (5 sets)

10 DB Extension Press

10 DB Push press

30″ Handstand hold [ Ring HS hold ]

rest 2 min

Accessory Work

Metcon (AMRAP – Reps)

1 min on 1 min off in pairs

1 min single leg glute bridge banded to floor

Other side

Nordic curls

2 rounds each!

Warm-up

Shoulders (No Measure)

EDWU

2 rounds

10 Kettlebell swings

5 Arm bars per side

5 Tall kneeling Halo per side

5 Half kneeling Kettlebell bottoms up press per side

5 Windmill per side

5 Kettlebell snatch per side

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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