CrossFit Barwon – CrossFit
Speed
Metcon (Distance)
EMOM X 20
1) 3 Weighted Jumps
2) 3 Reverse banded Pullups or 6 Reverse Banded Rows
Accessory Work
Metcon (No Measure)
3 (or so) Giant Sets
5+ nordic curls
10/side single arm seated banded row
6/side box step downs
10+ standing dumbbell biceps curls
Warm-up
Warm-up (No Measure)
4 rounds
1 minute rowing
1 min (10 banded pull apart + 10 banded standing back extension )
Weighted jump technique work
– Try to use full squat and step downs
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