CrossFit Barwon – CrossFit

Brief

Do anytime – video brief here

https://youtu.be/yRNqxfWJNfY

6:30 am with Dudley

https://meet.google.com/azy-eefi-vof

6:30 pm with Ben

https://meet.google.com/zkx-kzhr-est

Gymnastics

Metcon (No Measure)

Wrist Prep

10 reps

– Forward

– Backward

– Back of the hands

– Inside

5 Sets

4 Tip Toe Walks

15 Floor Shoulder Flexions

rest about 30″

Conditioning

Metcon (AMRAP – Rounds)

4 rounds for max rounds

3min on : 1 min off

3 Deck Squats

6 Deficit hollow back pushups

9 Sit ups

Warm-up

Flow – Monkey (No Measure)

EDWU

5 minute amrap

squat > 180 Monkey > throasic bridge > squat > stand

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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