CrossFit Barwon – CrossFit

Speed

Deadlift (EMOM x 12, 4 Banded DL at 36%)

Shoulder Press (EMOM x 12, 4 Seated DB Press @ 36%)

Accessory Work

Metcon (Weight)

3 sets of

15 split stance DB RDL per side

40″ hand stand hold

3 sets of

20 weighted hip abductions per side

20 evil wheels

Warm-up

Warm-up (No Measure)

5 rounds

5 cat cows paused

10 dead bugs with yoga block

10 m quadruped crawl

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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