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
Strength
Hang Power Clean (3 x 10 across 70%+)
Finisher
Metcon (Weight)
60″ weighted wall sit 25/20kg
20 Dual Kb Swings
60″ Weighted wall sit
rest 60
4 rounds for volume
Warm-up
Oly warm up (No Measure)
2 mins cardio – skipping/ rowing/ jogging/ assault
10 Wrist circles – hands together
10 Arm circles with scapula
10 Arm over and back
10 Arm rotations
10 Tricep stretch with side-bend
10 Torso rotations
10 Over and under
10 Hip circles
10 iron cross on floor
10 Scorpion
10 Walking lunge with twist
10 Spider-man lunge
10 Walking RDL with leg swing
10 Kossack squat
30″ Ankle stretch per side
technique work on the HPC
– Hang position
– Pull phase
– High pull Phase
– Reception
– Recovery
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