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
T Boosted Pullups (AMRAP – Reps)
6 x 10 pullups rest 2 min
work with a friend and spot as required
Conditioning
Metcon (Time)
3 rounds for time
15 KB Long Cycle
100m Sled pull
Warm-up
Warm-up (No Measure)
3 sets building
5 double kb swings
5 double kb clean
5 double kb jerks
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