CrossFit Barwon – CrossFit

Brief

6:30 am and 9:30 am With Ray

Link: meet.google.com/dvm-jyrq-kpv

5:30 pm with Harry

Link: meet.google.com/ghv-namo-una

Conditioning

Tabata Lockdown (AMRAP – Reps)

8 round tabata of each, no rest:

Squat

Pushup

V up

Jump Lunge

Burpee

Warm-up

Flow – Hip complex (No Measure)

EDWU

Everthing is 10 or 10/Side

Supine Hip swivel

Twisting Glute Bridges

Hip swivel

Table rocks

Hands-free Hip swivel

Down Dog → Deep Lunge

Hindu Pushups

Squat w/ Knee Drops

Squat → Thoracic Bridges

Down Dog w/ Lateral Chain Opener

Cossack Switches

Segmental Lunge Complex x 12/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

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