CrossFit Barwon – CrossFit

Conditioning

Metcon (AMRAP – Reps)

EMOM x 10

Ski 5 Cal

Thruster 5 reps

Back Squat 5 reps

@10:00

+ 1 thruster per round

@ 42.5/30 kg

Warm-up

Warm-up (No Measure)

1 set per side

30″ quad roll

15 HS curls

10 Bulgarian Split Squats

4 rounds

30 skips

20 hip swivel

10 straight leg raise

Back squat review work

– Midline

– Balance

– Line of action

– Knees

– Hip

Apply to front squat

– Shoulder posture

Apply to Thruster

– Timing

– OH position

EMOM x 6

2 ski

2 thruster

2 back squats

building as you go

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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