CrossFit Barwon – CrossFit

Skill

Toes to bar

– Banded Pull downs in hollow

– K2E

– Speed TTB Technique

Conditioning

Metcon (Time)

5 rounds each for time in pairs UGIG

20 Hip extensions at 20/15kg

15/10 Cal bike

10 TTB

Warm-up

Warm-up (No Measure)

10 single leg pike compressions per side

10 pike compressions

10 elephant walk steps per side

10 2 squat to pikes

3 rounds

post skill

3 rounds

5 hip ext

5/3 cal bike

3 ttb

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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