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/yrGclQMSYNw

Strength

Metcon (AMRAP – Reps)

Time under tension work

2 Minute On : 1 Minute Rest

Tempo Ring Row

4″ hold at bottom

1″ pull

5″ hold at the top

5″ lower

Measure reps

Conditioning

Metcon (Time)

3 rounds for time

30 Air Squats

15 Burpee

15 Hinge rows

Accessory Work

Metcon (No Measure)

5 Sets of:

15 Scap Rows

superset

30″ Superman hold

30″ rest

Warm-up

Warm-up (No Measure)

10 Inch worms

10 back burners

20 superman rocks

10 over-unders

2 rounds

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