A man who has nothing which he is willing to fight for, nothing which he cares more about than he does about his personal safety, is a miserable creature who has no chance of being free, unless made and kept so by the exertions of better men than himself.

CrossFit Barwon – CrossFit

Speed

Bike Sprint benchmark (Calories)

20″ on 100: off

5 rounds for max calories

goal is 100/70

Body Building

Metcon (No Measure)

3 supersets each of the following

1:

1 hand over hand sled pull

8-12 hinge row

8-12 standing db culrs

2:

8-12 Dips

8-12 Bottoms up kb bench

8-12 Skull crushers on bench

3:

20″ Handstand hold

20″ Sandbag hold

20″ Chin up hold

Warm-up

Warm-up (No Measure)

3 rounds

20 frog pumps

20 calf raise

20 sissy squats

bike ramping rounds

rnd 1 and 2, 5 second rolling sprint

rnd 2 and 3, 10 second rolling sprint

rnd 5 15″ rolling sprint

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