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

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