CrossFit Barwon – CrossFit
Strength
Good Mornings
3 sets of 10 seated straddle good mornings
3 sets of 10 Glute ham raise
3 sets of 10/10 Hip flexor raises
Speed
Bike Sprint benchmark (Calories)
20″ on 100: off
5 rounds for max calories
goal is 100/70
Warm-up
Deadlift go to warmup (No Measure)
EDWU
3x
10 KB crosschops
10 kB snatch
10 Box Jumps
10 KB rear good mornings
15 Star jumps
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