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/y1FNbajgWoY

Strength

Metcon (2 Rounds for reps)

2 min on : 1 min off

Tempo ring pushups

5″ hold at the top

5″ lower

4″ at the bottom

1″ up

3 sets

then into

2 min on : 1 min off

Max rep Hinge rows

3 rounds

Speed

Metcon (Time)

For Time with a 5 min Cap

50 Mountain Climbers

40 Single leg V-Ups

30 Pushups

20 Sit ups

10 Burpees to 12″ target

Warm-up

Warm-up (No Measure)

3 rounds for warmup

6 cat cows

12 twisting bears

12 kneeling tri pushup

12 lateral arm swings

30″ capsule stretch per side

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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