CrossFit Barwon – CrossFit
Speed
Metcon (Weight)
EMOM x 24
1) 6 Banded KB Swings
2) 3 Banded Pullups or 6 Ring Rows
Accessory Work
Metcon (Weight)
4 rounds of 10:
10 Zottman Curls
5/5 Seated Shoulder ER
Warm-up
Deadlift go to warmup (No Measure)
EDWU
3x
10 KB crosschops
10 kB snatch
10 Box Jumps
10 KB rear good mornings
15 Star jumps
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