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

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