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

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