CrossFit Barwon – CrossFit
Conditioning
Metcon (Time)
5 Rounds for time
6 Overhead squats 61/43
6 Bar Muscle ups
Book end with workout with 6 Rope climbs at either side.
Warm-up
Squat warmup (No Measure)
replace couch stretch with 5 min in bottom of a squat
3 rounds [
10 dead bugs WITH kettlebell
10 hip swivel extensions with kb + rotate into squat if you’re a hero
10 twisting bears]
Banded work
50 hip taps per side
10 hip rainbows per side
50 hip flexor pulls per side
20 sissy squats
20 box step ups
10 deep goblet squats paused
Warm-up (No Measure)
Rope climb brief
Banded bar muscle up technique work
Overhead squats triage
spend 7-8 min building to the workout weight of the day.
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