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

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