CrossFit Barwon – CrossFit
Conditioning
Metcon (Time)
4 rounds for time
75 Double Unders
25 Wall ball shots
7 SB over shoulders – heavy
Warm-up
Warm-up (No Measure)
4 rounds
50 skips
10 elevated jefferson culrs
10 toe hold squats
10 rear banded good mornings
SB technique work – the goal of today is to get THE MOST from this movement.
– Deadlift
– Lapping
– Hugging
– Explosive hips
– Walk under like a boss
3 rounds
15 skips or doubles
5 wall balls
2 SB cleans builing
If there’s time after the WOD BOX breathing.
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