CrossFit Barwon – CrossFit
Conditioning
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Accessory Work
Pull-ups
3 supersets 6-10 of each
Pull-up
Hinge rows
Standing Culrs
Weight if too strong, band if not strong enough
Warm-up
Warm-up (No Measure)
3 rounds
1 min of skipping
20 banded hip abductions
20 kb swings
20 table rocks
Technique work on the clean
Into 3 rounds
5 cleans
5 dips
Ramping up the clean weight
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