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

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