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

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