CrossFit Barwon – CrossFit

Conditioning

Metcon (5 Rounds for reps)

5 rounds

3 minutes on: 2 minutes off

6 Ring Muscle ups

18 Double Dumbbell Power Clean and Jerks

Max Cal Row / Ski

Warm-up

Warm-up (No Measure)

3 sets

15 pike compressions

15 table rocks

15 plank to down dog

15 straight arm pull downs

15 OH tricep extensions

Into Muscle up skill work

– kip swing

– horizontal ring pullup

– Kipping ring row to dip support

– Kipping ring muscle up

3 sets

2 MU

6 DB C+J

6 Cal row

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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