CrossFit Barwon – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

2 legless rope climbs

10 sandbag deadlifts

20 pistol squats

200m run

Warm-up

Warm-up (No Measure)

10 minutes of

20 single arm sing rows

20 banded good mornings

20 lunges

20 a skips

pistol progressions

deadlift technique

rope climb scaling

2 rounds

1/2 rope climb

3 deadllifts

6 pistols

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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