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
Strength
E4MOM
10 M Farmers Carry
10 Rear lunge of step
10 Sissy squats
Farmer’s Carry (10M in EMOM)
Accessory Work
Metcon (AMRAP – Reps)
3 sets of 6-10 Nordic Curls
Warm-up
Warm-up (No Measure)
3 rounds,
10 kb atw
10 kb swings single arm
10 goblet 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