CrossFit Barwon – CrossFit

Body Building

Metcon (3 Rounds for reps)

3 x 9 Min AMARP rest 1 min

3 Cal Ski

3 Flat Skull Crushers

3 Cal Row

3 Standing Curl

3 Cal Bike

3 Ring Assisted Sissy squats

all AMRAPs are +3/3 round, ie. 3/3,6/6,9/9,12/12…

T Boosted Pullups (AMRAP – Reps)

6 x 10 pullups rest 2 min

work with a friend and spot as required

Warm-up

Warm-up (No Measure)

5 Min AMRAP

skipping *

*if anyone trips. all do a burpee

20 banded curls

20 oh tri extension

20 walking lunge

2 rounds

quick ski/row efficiency work

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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