CrossFit Barwon – CrossFit
Coaching Schedule #2 (No Measure)
6:30am Online Class
with Ray
https://meet.google.com/dvm-jyrq-kpv
6:30pm Online Class
with Dudley
https://meet.google.com/azy-eefi-vof
WOD Brief Video
https://youtu.be/_2g10QftEnM
Strength
Metcon (AMRAP – Reps)
Time under tension work
2 Minute On : 1 Minute Rest
Tempo Squats – add weight is you like
14″ Lower
1″ up
no time at bottom or top
Measure reps
Conditioning
Metcon (Time)
For Time
60 Ring Dips
*EMOM 16 Jump Lunges
Accessory Work
Metcon (No Measure)
5 set of:
8 per side, side lifts
superset
30″ KOT hold
30″ rest
Warm-up
Flow – Hips (No Measure)
5 Minutes
Down Dog > Deep Lunge > Hammie stretch > Cossack> Deep Lunge > Down Dog > Repeat other side