CrossFit Barwon – CrossFit

Conditioning

FIght gone snow (AMRAP – Reps)

3 rounds of 1 min at each exercise

1) Double Unders ( 5 DU = 1 rep )

2) Hang power Snatch

3) Ab Wheel rollouts

4) Hang power Clean

5) Ski Cal

Down Regulation

Metcon (No Measure)

3 rounds of

1/3 ROM ring pushups

1/3 ROM ring rows

1/2 ROM Wrist extensions

25 reps of each

Warm-up

Warm-up (No Measure)

3 rounds

30 skips

20 PVC Snatch muscle snatch from HH

5 inch worms

20 death march steps

10 cal ski

Barbell lift technique and cycling efficiency work.

– Snatch

– Clean

Then Dry run the WOD

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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