CrossFit Barwon – CrossFit
Skill
Metcon (No Measure)
Kipping practise work
– TTB
– C2B
– BMU
Conditioning
Metcon (AMRAP – Rounds and Reps)
21 minute AMRAP
21 Toes to bar
500 m Row or Ski
21 Chest to bar pullups
1000 m Row or Ski
21 Bar muscle ups
2000 m Row or Ski
Warm-up
Flow – Hip complex (No Measure)
EDWU
Everthing is 10 or 10/Side
Supine Hip swivel
Twisting Glute Bridges
Hip swivel
Table rocks
Hands-free Hip swivel
Down Dog → Deep Lunge
Hindu Pushups
Squat w/ Knee Drops
Squat → Thoracic Bridges
Down Dog w/ Lateral Chain Opener
Cossack Switches
Segmental Lunge Complex x 12/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