CrossFit Barwon – CrossFit
Brief
6:30am class with Ray.
Link: meet.google.com/dvm-jyrq-kpv
9:30 am With Dudley
https://meet.google.com/azy-eefi-vof
5:30m class with Harry.
Link: meet.google.com/ghv-namo-una
Copy from historical lockdowns the lower stuff is already done but can watch if you want
Equipment requirements
– Chair
8 AM Stretching Session
https://youtu.be/dJowa-LQcA8
9 AM Handstand session
https://youtu.be/RCPe6-MCToM
5:30 PM Live WOD on YouTube and Zoom
https://youtu.be/zYoqhKVuq7I
Strength Prep
Metcon (3 Rounds for reps)
3 sets,
60″ of Single arm pushups
60″ Olympic hold
60″ rest
Conditioning
Metcon (Time)
4 rounds for time
50 Mountain climbers
25 Bench dips
15 Down ups [ burpee with no pushup]
Finisher
Timed Pushup test (AMRAP – Reps)
50 Push ups at a specific interval,
6 second interval,
One rep every 6 S seconds until you lose the tempo or reach 50
Warm-up
Warm-up (No Measure)
4 rounds to get a sweat on,
10 twisting bears
20 dead bugs
10 scapp shruggs
20 shoulder circles