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