CrossFit Barwon – CrossFit
Speed
Metcon (Weight)
10 Min EMOM
4 reps Banded VMO Goblet Squats
Conditioning
Metcon (AMRAP – Reps)
Tabata – Thruster 20/15
rest 1 min
Tabata – Row Cal
rest 1 min
Tabata – Kb Swing 28/20 kg
Warm-up
Warm-up (No Measure)
6 min of
30″ Back wards bike
5 Natural knee extensions
5 KB clean and press per side
Into how to VMO Squat work
Post speed work
3 sets
10 french press with light plate
10 wrist circles
10 single arm kb swings
Skill work on each movement for a few minutes each.
1 round
5 thrusters
5 cal row
5 kb swing
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