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

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