CrossFit Barwon – CrossFit

Strength

FORCE = Mass x Acceleration

Today is an mass day so move safely AS HEAVY AS POSSIBLE.

Welcome to MAX OUT FRIDAYS

Weighted P’bar dip (3 RM)

Parallel Bar dips

Paused Front Squat (2 RM)

Accessory Work

Metcon (Weight)

As many sets as time allows

10 m backwards sled pull

6-8 decline DB press

Warm-up

Warm-up (No Measure)

3 rounds for blood flow

5 pushups on med ball

10 lunges while hugging ball

10 med ball GTOH

10 paused ring row

10 assisted sissy squats

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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