CrossFit Barwon – CrossFit
Conditioning
Metcon (AMRAP – Reps)
5 rounds of 2 min on 2 min off
100 m run
10 burpee box jumps overs
20 db snatch
Accessory Work
Metcon (Weight)
3 rounds
6-10 toes elevated jefferson culrs
20 per side Side lying hip abductions with db
Warm-up
Warm-up (No Measure)
5 rounds
20 second bike – build intensity
10 straight leg raise per side
10 death march steps
20 high knee skips
3 rounds
2 BBJO
4 db snatch
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