CrossFit Barwon – CrossFit
Speed
Bench Press (7 sets of 4 banded bench press)
Burn
Metcon (Distance)
40″ on 20″ off
row for max meters
10 rounds
Warm-up
Warm-up (No Measure)
1 minute of each
table rocks
scap pushups
twisting bears
hollow lifts
glute bridges
med ball chest pass
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