CrossFit Barwon – CrossFit

Brief

6:30 am With Ray

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

6:30 pm With Luca

https://meet.google.com/tgi-wbxa-xhb

8:30 am come practice Handstand with Dudley or watch laters

https://youtu.be/-aV14ExEEEk

Strength

Metcon (AMRAP – Reps)

EMOM x 16

1) 10 Sissy Squats – assisted if required but go for ROM

2) 6 Nordic Curls

Conditioning

Metcon (AMRAP – Rounds and Reps)

Post strength rest 4 min then into:

10 Minute AMRAP

9 Deck Squats

15 Leg Lowers

21 Elevated Glute bridge

Warm-up

Flow – Hips (No Measure)

5 Minutes

Down Dog > Deep Lunge > Hammie stretch > Cossack> Deep Lunge > Down Dog > Repeat other side

Into 5 MIN EMOM

5 ATG Split Squats per 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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