CrossFit Barwon – CrossFit
Strength
Metcon (AMRAP – Reps)
EMOM x 21
1) 10-14 Reverse Nordic
2) 6-8 Nordic curls
3) 4/side rear lunge off step weighted with bar in front rack
rest 4 min
Conditioning
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Pistol Squats
10 V – ups
10 Hinge Rows
Warm-up
Flow – Hip complex (No Measure)
EDWU
Everthing is 10 or 10/Side
Supine Hip swivel
Twisting Glute Bridges
Hip swivel
Table rocks
Hands-free Hip swivel
Down Dog → Deep Lunge
Hindu Pushups
Squat w/ Knee Drops
Squat → Thoracic Bridges
Down Dog w/ Lateral Chain Opener
Cossack Switches
Segmental Lunge Complex x 12/side
pre wod, pistol scale progressions
– steaed pistol
– arm assisted pistol
– box step down
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