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
Conditioning
Metcon (4 Rounds for reps)
4 min on, 2 min off
4 sets
15 Double unders
10 Wall ball shots
5 hang power cleans
Rules:
4+ rounds = add weight
4- rounds = subtract weight
Warm-up
Warm-up (No Measure)
8 min warmup:
10 calf raises
10 tib raises
10 toe hold squats
10 single arm kb swings
Hang power clean tech work
Then ramp up of HPC weight.
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