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

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