CrossFit Barwon – CrossFit
Speed
Pendlay Row (EMOM x 10 – 4 Banded Pendlay Rows)
Burn
Metcon (Time)
9-15-21
Ski Cal
Pullup
Into
21-15-9
Row Cal
Ring Dip
Warm-up
Warm-up (No Measure)
3 rounds
10 straight leg raise
10 floor hypers
10 ring rows
Pendlay Row EMOM
Post EMOM
2 rounds
10 Table rocks
5 cal row
5 inch worms
5 cal ski
Pullup and Dip Scaling and standards
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