CrossFit Barwon – CrossFit
Brief
6:30am class with Ray.
Link: meet.google.com/dvm-jyrq-kpv
9:30am and 5:30m class with Harry.
Link: meet.google.com/ghv-namo-una
Burn
Push-ups (3 sets of max reps rest 120″)
Rules:
Can rest on front support
No Piking
No Worming
Conditioning
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
12 V Ups
12 Jump Lunges
6 Burpees
Warm-up
Warm-up (No Measure)
10 Large Shoulder circles
10 Med Shoulder circles
10 Small shoulder circles
10 hollow rocks
5 Down dog to seals
3 rounds for getting the blood going
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