CrossFit Barwon – CrossFit
Strength
Bench Press
Decline with DBS
20″ Maximum Reps
straight into
40″ snow angles – either of floor or with bands
6 sets RAR (about 2 min)
Conditioning
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP
18 Wall ball shots
9 Sumo Deadlift High Pulls 50/35kg
T Boosted Pullups (AMRAP – Reps)
6 x 10 pullups rest 2 min
work with a friend and spot as required
Warm-up
Shoulders (No Measure)
2 rounds
10 Kettlebell swings
5 Arm bars per side
5 Tall kneeling Halo per side
5 Half kneeling Kettlebell bottoms up press per side
5 Windmill per side
5 Kettlebell snatch per side
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