CrossFit Barwon – CrossFit
Brief
6:30am, Benny Boy
https://meet.google.com/zkx-kzhr-est
6:30pm with Luca
https://meet.google.com/tgi-wbxa-xhb
Conditioning
Metcon (AMRAP – Reps)
9 minute AMRAP
21 Burpees
21 Handstand pushups
15 burpees
15 Handstand pushups
9 Burpees
9 Handstand pushups
straight into
21 Burpees
21 meters Handstand walk
15 burpees
15 meters Handstand walk
9 Burpees
9 meters Handstand walk
Sub pike push ups for HSPU and bear crawl for walk
Line Work
20 Leg Bounces
20 Single Leg bounces
30″ Dish Hold
30″ Side Hold
30″ Superman Hold
30′ Side Hold
30 Dish lift
30 Side lift
30 Superman lift
30 Side lift
30 Dish rock
30 Side rock
30 Superman rock
30 Side rock
50 Scissors
1′ Front Support
1′ Back Support
30″ Side support (L&R)
30 Toe Touches
30 Hip Raises
30 Leg Lowers
30″ Dish
Warm-up
Warm-up (No Measure)
wrist prep [10 reps]
– forward
– backwards
– backside
– inside
Flow – Spine (No Measure)
10x
Seal rocks
Kneeling Hindu Pushup
Quadruped Diagonals
Hip Abduction
Hip Rainbow
Spine Flexion, Extension, & Rotation
Shoulder Circles
Scapular Circles
Neck Rotations
Wrist Circles
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