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

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
OR

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Warm-up

Warm-up (No Measure)

10 minutes of

1 min erg (switch up ergs)

1 min [ burpee + jump squat + rear lunge per side ]

3 rounds

7 swings or box jumps

4 pullups or deadlifts

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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