CrossFit Barwon – CrossFit
Conditioning
Metcon (7 Rounds for weight)
Every 2 minutes for 7 rounds
5 Front Squats at BDW
200 m Run
>30″ left, add weight
>30 <15" left keep weight
<15" less weight
No rack
Warm-up
Squat warmup (No Measure)
4 rounds of 20″ on 10 Second off
air squats
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)
Front squats technique work
2 sets of 5/side ATG split squats
100m back wards run
100m run
2 sets of 5 barbell heal elevated front squats
100m back wards run
100m run
2 sets of 5 front squats , light and medium
100m back wards run
100m run
2 sets of 3 building to workout 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