CrossFit Barwon – CrossFit

Conditioning

Metcon (AMRAP – Reps)

5 rounds for max reps

2 minutes on : 1 Minute off

2 legless rope climb

4 rope climbs

max reps evil wheels

Rx+ [ Vest ]

Down Regulation

Warm-up

Warm-up (No Measure)

500m row or 1000m bike

4 sets

5/5 adduction row

5/5 side lifts

10/10 standing alternating biceps curl

20 hollow rocks

rope climb tech work

evil wheel technique work

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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