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)
5 rounds for time
15 Strict Hand Stand Pushups
15 Strict Ring Dips
1000m Row
Warm-up
Shoulders (No Measure)
2 rounds
10 Kettlebell swings
5 Arm bars per side
5 Tall kneeling Halo per side
5 Half kneeling Kettlebell bottoms up press per side
5 Windmill per side
5 Kettlebell snatch per side
One light round
second round heavier ideally
Form review on the movements and tips and tricks.
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