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 (AMRAP – Rounds and Reps)
14 Minute AMRAP
80 Double unders
40 Chest to bar pullups
80 Double unders
40 toes to bar
80 Double unders
20 Bar muslce ups
Warm-up
Warm-up (No Measure)
10 min of
20 A skips
20 B skips
20 flex press with pvc
20 table rocks
20 hollow rocks
Bar muscle up and kipping Technique work
– partner assisted hollow/arc stiffness
– shoulder tone and kip swing on bar
– explosive transition, hollow/arc
– polish the timing
2 rounds
10 DU
3 C2B
10 DU
3 TTB
10 DU
1 BMU
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