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

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