CrossFit Barwon – CrossFit
Speed
Bench Press (Emom x 12: 3 decline press at 39%)
Front Squat (EMOM x 12: 6 Goblet Squat at 34%)
Accessory Work
Metcon (Weight)
4 sets of
90″ wall sit
20 Dual Kb swings
Warm-up
Warm-up (No Measure)
with a partner,
30″ on each, twice through
med ball chest pass
side pass
other side pass
wall ball shot to each other
rest
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