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/DFTDyAmDPEE
Strength
Metcon (No Measure)
EMOM x 20
1) 10 Quad squats
2) 10/10 Single leg glute bridge
Speed
Tabata Squats (AMRAP – Reps)
20 seconds max effort air squats
10 seconds rest
x8
lowest round counts
10-12 Standard
13-16 Better then average
17-19 Elite
20+ Your going to be sore tomorrow…and the next day
Bottom to bottom
Warm-up
Flow – Hips (No Measure)
5 Minutes
Down Dog > Deep Lunge > Hammie stretch > Cossack> Deep Lunge > Down Dog > Repeat other 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