CrossFit Barwon – CrossFit
Quality Work
May Positional work – Push (Weight)
EMOM x 5
20″ L- Sit Pulls + 20″ Pike flexes
EMOM x 5
6 per side decline db press
Strength
Sandbag Carry (Distance)
Comment Weights
5 sets of 20 m
SS
6-10 DB frontal plane press
Finisher
Metcon (Time)
10-20-30-40-50
Anchored Abmat situps
Double unders
Warm-up
Warm-up (No Measure)
with a friend
1 does a minute on the bike
other does kb front rack carry
3 sets each – build KBS
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