CrossFit Barwon – CrossFit
Speed
Kettlebell Swing (EMOM x 10 – 10 reps)
Russian swings, can use two bells to go heavy
Conditioning
Metcon (Time)
6 Rounds for time
6 Elevated Rows
6 Dual Dumbbell hang power cleans
6 burpees over Dumbbells
[8 minute Cap]
Warm-up
Warm-up (No Measure)
TFM Quad work
Foam roll quad 30″
15 HS curls in long lung
10 Rear foot elevated Split Squat
2 rounds per side
Into
2 rounds
10 Synchro Hollow to superman rolls
20 glute bridges
30 skips
perfecting the hinge pattern:
Applying to the kb swing — KEEP THE HEELS DOWN
post speed work, keep it simple
3 rounds
2 rows (incline – ground – elevated)
2 DB HPC building
2 Burpees Over DBs
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