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
Strength
Alternating E2MOM 7 sets each
1) 10 Dual KB Slanted squat – Goal is 75% bdw
2) 10 Glute bridge – Goal is 200% BDW
Hip Thrusts (7 x 10 in the EMOM)
Finisher
Metcon (Time)
In Pairs 3 rounds 1:1
15 Cal Bike
7 Burpee Pullups
Warm-up
Warm-up (No Measure)
4 sets
5 cat cows
10 Bird dogs
5/side fire hydrants
10 m roll over lunge
10 m board jumps
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