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