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