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