CrossFit Barwon – CrossFit

Grit

Metcon (Time)

For Time

50-40-30-20-10

Cal Bike

25-20-15-10-5

Devils Press

Warm-up

Warm-up (No Measure)

5 rounds of

20″ bike

10″ L Sit

Then 3 rounds

10 scap shruggs

5 seal to down dogs

10 jerrerson curls

15 glute bridges

Devils press technique

– bottom position

– dual db deadlift

– db snatch

5-4-3-2-1

Devils press

Cal Bike

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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