CrossFit Barwon – CrossFit
Speed
Push Jerk (EMOM x 10 – 3 reps)
Conditioning
Metcon (AMRAP – Rounds and Reps)
10 minute amrap
10 GHD sit ups
10 KB Swings 32/ 24 kg
5 meter handstand walk
Warm-up
Warm-up (No Measure)
10 min of:
5 ATG split squats
10 Sissly squats to wall
10 ER/IR parr overs
10 supine pull overs
3 breath capsule stretch per side
Push jerk technique work
post speed work, ramp up wod with
5 sits ups
5 kbs
5 hswalk progression
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