CrossFit Barwon – CrossFit

Hero

Coe (Time)

Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here

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
EMOM x 6

2 thrusters

2 rings pushups

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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