CrossFit Barwon – CrossFit

Mass

Shoulder Press (3-4 sets of 4 reps @ 85%)

Push Press (3-4 sets of 4 reps @ 85%)

Speed

Metcon (Weight)

EMOM X 14

1) 2 weighted jumps + 2 Box jumps

2) Sled push up and down driveway

Warm-up

Shoulders (No Measure)

2 rounds

10 Kettlebell swings

5 Arm bars per side

5 Tall kneeling Halo per side

5 Half kneeling Kettlebell bottoms up press per side

5 Windmill per side

5 Kettlebell snatch per side
Post mass work, practise a few light rounds of jumps and sleds

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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