CrossFit Barwon – CrossFit
Conditioning
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Warm-up
Squat warmup (No Measure)
replace couch stretch with 5 min in bottom of a squat
3 rounds [
10 dead bugs WITH kettlebell
10 hip swivel extensions with kb + rotate into squat if you’re a hero
10 twisting bears]
Banded work
50 hip taps per side
10 hip rainbows per side
50 hip flexor pulls per side
20 sissy squats
20 box step ups
10 deep goblet squats paused
Warm-up (No Measure)
skill review and there’s lots of them, with ONE common theme… 😉
5 reps working backwards in order twice thruogh
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