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 )
Conditioning
Metcon (Time)
10!
Wall Ball 30/20lb
Toes to bar
Burpee to 9/8′ target
Warm-up
Warm-up (No Measure)
8 min of:
5 toe hold squats
10 tuck ups with paused and squeeze
15 tib raise
15 calf raise
Correct Jumping technique work
EMOM x 3
3 wall balls
3 ttb
3 burpee [ not to target ]
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