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

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