CrossFit Barwon – CrossFit
Speed
Push-ups (EMOM x 10 – 4-7 plyo pushups)
Conditioning
Metcon (AMRAP – Reps)
8 Minute AMRAP
1 Ring Muscle up
1 Overhead Squat 70/47.5 kg
+1 rep per movement per round
Rx+ Strict
Warm-up
Oly warm up (No Measure)
2 mins cardio – skipping/ rowing/ jogging/ assault
10 Wrist circles – hands together
10 Arm circles with scapula
10 Arm over and back
10 Arm rotations
10 Tricep stretch with side-bend
10 Torso rotations
10 Over and under
10 Hip circles
10 iron cross on floor
10 Scorpion
10 Walking lunge with twist
10 Spider-man lunge
10 Walking RDL with leg swing
10 Kossack squat
30″ Ankle stretch per side
Warm-up (No Measure)
post speed work, muscle up progression and regression
overhead squat triage
spend 5-7 min building to the OHS weight.
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