CrossFit Barwon – CrossFit
Quality Work
May Positional work – Push (Weight)
EMOM x 5
20″ Alternating singled leg L sit pulls+ 20″ Elephant walk
EMOM x 5
6 per side decline db press
Conditioning
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
Wall Ball 30/20lb
Toes to bar
Burpee to 9/8′
Warm-up
Warm-up (No Measure)
in pairs
1 minute row while partner does alternating kb clean and press
then 4 rounds of:
5 Straight leg raise per side
3 inch worms
5 banded supine knee extensions
3 jefferson curls
Toes to bar tech
EMOM x 3
3 wall balls
3 ttb
3 down up jumps to 9/8′
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