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