CrossFit Barwon – CrossFit

Brief

Wod Brief: https://youtu.be/u8LAJD-dAl8

Looking at:

6:30 am Class With Ray

https://meet.google.com/tpx-hegp-amm

9:30 am Class With Dudley

https://meet.google.com/cgv-xszm-ete

6:00 pm Class With Ben

https://meet.google.com/get-cupb-krv

Conditioning

Metcon (Time)

For time:

35 V ups

50 Air Squats ( non stop )

rest 2 min

4 rounds for speed

Accessory Work

Line Work

20 Leg Bounces

20 Single Leg bounces

30″ Dish Hold

30″ Side Hold

30″ Superman Hold

30′ Side Hold

30 Dish lift

30 Side lift

30 Superman lift

30 Side lift

30 Dish rock

30 Side rock

30 Superman rock

30 Side rock

50 Scissors

1′ Front Support

1′ Back Support

30″ Side support (L&R)

30 Toe Touches

30 Hip Raises

30 Leg Lowers

30″ Dish

Warm-up

Warm-up (No Measure)

5 min of

10 Straight leg raise per side

10 Toe hold Squats

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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