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

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