CrossFit Barwon – CrossFit

Accessory Work

Metcon (No Measure)

3 rounds for blood flow

20 Standing Curls

20 Lying Skull crusher

10 per side side lying shoulder raise

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

6 Devils Press

9 Elevated Rows

12 Bow Jumps 30/24″

Warm-up

Warm-up (No Measure)

In Pairs with a Med Ball

30″ Chest pass

30″ side throw

30″ other side throw

30″ overhead toss

30″ underhand toss

30″ rest

3 rounds

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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