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

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