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

Bench Press (5x Incline 8-10 reps -SS- Banded lat pulldown 15+)

Metcon (Time)

3 rounds each 1:1

Sand bag Over shoulder x 5

Bike cal 15/11 Cal

Sandbag over shoulder x 5

Speed

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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