CrossFit Barwon – CrossFit
Skill
Metcon (No Measure)
Ring Muscle up skills
– Ring dip
– Reverse transition
– ring row
– kipping ring row
– kipping ring row to transition
Conditioning
Amanda (Time)
1 Round for time of 9-7-5 reps of:
Ring Muscle-ups
Snatch, 135#/95#
Warm-up
Flow – Spine (No Measure)
10x
Seal rocks
Kneeling Hindu Pushup
Quadruped Diagonals
Hip Abduction
Hip Rainbow
Spine Flexion, Extension, & Rotation
Shoulder Circles
Scapular Circles
Neck Rotations
Wrist Circles
Warm-up (No Measure)
3 rounds, 5 reps of each
snatch grip deads
hang muslce snatch
btn jerk
ohs
then spend 5 -7 min building to correct weight
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