CrossFit Barwon – CrossFit
Conditioning
Metcon (Time)
5 rounds for time
3 Rope climbs
7 m Hand stand walk
12 Toes to bar
rest 60 “
Warm-up
Warm-up (No Measure)
400m ski
while partner does
10 single arm alternating ring row
10m bear crawl
10 supine TTB
2 rounds each
Handstand waking prac with friend
– kick up balance
– spotted fall correction
– spotted walking
– free walking
How to/scale rope climb and TTB
2 rounds
1 RC
2 m HS walk
4 TTB
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