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/EqRDTMddfYk
Body Building
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP
40 Rear Lunge off step
200 m Run
40 Sissy Squats
200 m run
40 Nordic curls
200 m run
Posr 18 min rest 2 min then complete
4 sets of 20 per side
side lying hip abduction
Warm-up
Flow – Hip complex (No Measure)
EDWU
Everthing is 10 or 10/Side
Supine Hip swivel
Twisting Glute Bridges
Hip swivel
Table rocks
Hands-free Hip swivel
Down Dog → Deep Lunge
Hindu Pushups
Squat w/ Knee Drops
Squat → Thoracic Bridges
Down Dog w/ Lateral Chain Opener
Cossack Switches
Segmental Lunge Complex x 12/side
Stay connected
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