CrossFit Barwon – CrossFit
Strength
Shoulder Press (EMOM x 10: 5 Press + 5 Ring Dips)
Metcon (AMRAP – Reps)
10 Min to Complete:
100 Decline Press
100 Skull Crushers
Straight into 10 min to Complete:
100 Wide Grip Banded Pullups
100 Standing Biceps curls
Conditioning
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP:
6 Burpee Box Jumps
1 Rope Climb
Warm-up
Shoulders (No Measure)
2 rounds
10 Kettlebell swings
5 Arm bars per side
5 Tall kneeling Halo per side
5 Half kneeling Kettlebell bottoms up press per side
5 Windmill per side
5 Kettlebell snatch per side
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