CrossFit Barwon – CrossFit
Quality Work
June Positional Work Flexion (Weight)
Pre Class
EMOM x 5
5 ATG Split squats per side
Post Class
EMOM x 5
5 Weighted Back supported Shoulder Flexions
Conditioning
Metcon (Time)
5 rounds for time
15 Double Dumbbell Thruster
5 Sandbag Over Shoulder
Finisher
T Boosted Pullups (AMRAP – Reps)
6 x 10 pullups rest 2 min
work with a friend and spot as required
Warm-up
Squat warmup 2021 (No Measure)
30 Dead bugs
30 Hip swivel – no hands
30 Bird dogs
30 m Banded Side step ( 15 each way )
30 rear lunges off step
30 m Banded Side step ( 15 each way)
30 Wall sit march steps
30 Clam raises (15 each way)
30 Sissy squats – Keep high
30 Clam Raises (15 each way)
10 Jump squats AHAP
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