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

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