CrossFit Barwon – CrossFit
Conditioning
Nate’s Brother (AMRAP – Rounds and Reps)
20 Minute AMRAP
2 Ring Muscle ups
4 Handstand pushups
8 Deadlifts 70/48 kg
Warm-up
Warm-up (No Measure)
4 rounds for warmth:
10 twisting bears
10 down dog to seal
10 straight leg raise per side
Pike Muscle up work
– Dip
– Pike dip
– Reverse Muscle up
– Pike row to dip support
– Pike Muscle up
Handstand and Deadlift ramping
4 rounds for form:
4 HSPU/Scaled HSPU/Pike HSPU/Plate press
8 Deadlifts
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