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

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