CrossFit Barwon – CrossFit

Coaching schedule for weekdays (No Measure)

6:30 am Online Class

and

6:30 pm Online Class

With Dudley

https://meet.google.com/azy-eefi-vof
WOD brief video

https://youtu.be/cpo4P_s7dEI

Strength

Metcon (AMRAP – Reps)

Time under tension work

2 Minute On : 1 Minute Rest

Tempo Ring Pushup

5″ hold at the top

5″ decent

4″ hold at the bottom

1″ press

Measure reps

Conditioning

Metcon (Time)

40-30-20-10

Floor press *

V-up

*Use pack if need, or pushup to yoga block/books if you need

Accessory Work

Metcon (No Measure)

5 sets of 15 scap shruggs

with 30″ hollow hold superset

rest 30″

Warm-up

Warm-up (No Measure)

30 shoulder circles each way

30 crunch

30″ capsule stretch each side

2 rounds

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