CrossFit Barwon – CrossFit
Strength
Goblet Squat (10 min to complete: 10×10 VMO Squats. Goal 50% Bdw)
Metcon (Weight)
5 min to complete:
100 Hip Flexor Pulls
Goal is 25% Bdw
Rerverse Nordic (5 Min to complete 50)
AKA Natural Knee extension
use bands to reach full ROM
Conditioning
Metcon (Time)
For time
100 Air Squats
600 m run
100 Air squates
Warm-up
Warm-up (No Measure)
5 ATG Split squats per side
10 Dead bugs
10 m straight jumps
10 m Duck walk
5 rounds
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