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 Stretch session via youtube

https://youtu.be/UF0d6MdyBJU

can watch anytime

Gymnastics

Metcon (No Measure)

Wrist Prep

10 reps

– Forward

– Backward

– Back of the hands

– Inside

5 Sets

3 Tip Toe Walks

15 Floor Shoulder Flexions

rest about 30″

Conditioning

Metcon (AMRAP – Reps)

4 rounds

2 min on : 1 min off

20 Twisting Bears

10 Inch worms (no feet movements)

Max rep pushup variation

Rn1/3 – Diamond

Rn2/4 – Deficit hollow back

Warm-up

Flow – Monkey (No Measure)

EDWU

5 minute amrap

squat > 180 Monkey > throasic bridge > squat > stand

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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