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 (2 Rounds for time)
Starting a new set every 4 minutes, goal is sub 2 min for each set. (4 rounds total) Scale as needed.
6 Deadlifts at 1.5 x Bodyweight
10 Bar facing Burpees
14/10 Cal bike
Record fastest and slowest rounds
Warm-up
Deadlift go to warmup (No Measure)
EDWU
3x
10 KB crosschops
10 kB snatch
10 Box Jumps
10 KB rear good mornings
15 Star jumps
Deadlift technical work
– hinge action from the top
– finding the best bottom position
– how to TNG reps
Building to you game weight over 10 min
3 DL
4 down up over bar
5 cal bike
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