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