CrossFit Barwon – CrossFit

Quality Work

May positional work – Pull (Weight)

EMOM x 5

5 ATG split squats per side

EMOM x 5

6 per side adduction ring row

Conditioning

Metcon (Time)

21 Minute AMRAP

7 Rounds

[5 pullups

10 pushups

15 air squats]

7 rounds

[5 chest to bar pullups

10 deficit pushups

15 Goblet squats]

7 rounds

[5 bar muscle ups

10 handstand pushups

15 pistol squats]

Warm-up

Warm-up (No Measure)

4 rounds

20 band pull apart

10 hollow snaps

10 floor skull crushers

10 bicep curls

10 bent over DB flye

10 toe hold squats

technique work on the BMU

swing

kip

pullup

timing

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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