CrossFit Barwon – CrossFit
Body Building
Metcon (Time)
3 rounds for time
63 Double unders
21 Decline Bench Press
15 Ring dips
9/9 Z press
Straight into
5 rounds
21″ L- Sit
15 GHDSU / Evil Wheels
9 Cal Ski
Warm-up
Shoulders (No Measure)
2 rounds
10 Kettlebell swings
5 Arm bars per side
5 Tall kneeling Halo per side
5 Half kneeling Kettlebell bottoms up press per side
5 Windmill per side
5 Kettlebell snatch per side
Finish with Dejevu TGU per side all together
Warm-up (No Measure)
ramp wod
2 sets
30 skips
5 decline press with 3″ hold at the top
3 ring dips with 3″ hold at the top
10 pvc pass overs
7 straight leg raise per side
15 hollow rocks
5 cal ski
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