CrossFit Barwon – CrossFit

Strength

Dumbbell Lunge (In 10 minute Window: 5 sets of 10 per side)

Glute-Ham Raises (In 5 min window: 50 reps or 50 reps of nordic curl)

Sissy Squats (In 5 min window: 100 rps)

Note depth

Conditioning

KB Standard (Weight)

5 Min EMOM

30 KB Swings

Warm-up

Squat warmup 2021 (No Measure)

30 Dead bugs

30 Hip swivel – no hands

30 Bird dogs

30 m Banded Side step ( 15 each way )

30 rear lunges off step

30 m Banded Side step ( 15 each way)

30 Wall sit march steps

30 Clam raises (15 each way)

30 Sissy squats – Keep high

30 Clam Raises (15 each way)

10 Jump squats AHAP

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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