CrossFit Barwon – CrossFit
Quality Work
June positional work – extension (AMRAP – Reps)
Start – EMOM x 5
15 Pike Compressions into v-sit hold to the 40″ mark
End – EMOM x 5
15 Shoulder extensions with extension hold the 40″ mark
Strength Prep
Bent Over Row (9 sets of 10)
3 x 10 Pendlay row
3 x 10 Yates Row
3 x 10 Chest supported row
Conditioning
Metcon (Time)
12 Minute AMRAP
10 DB Snatch (+10 per round)
10 Burpees
Warm-up
Warm-up (No Measure)
50 Banded Pull Aparts
50 Straight Arm Pulldowns
30 banded Biceps Curls
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