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

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