CrossFit Barwon – CrossFit
Speed
Kettlebell Swing (Banded – 10 reps OTM for 10 min)
Russian swings, can use two bells to go heavy
Conditioning
Metcon (Time)
27-21-15-9
Row Cal
Deadlifts @ BDW
Warm-up
Warm-up (No Measure)
2 rounds each –
500 m row while partner does:
10 Elephant walk steps
5 cat cows
5 side lifts per side
10 hollow rocks
Post EMOM, deadlift technique as a team.
then 3 rounds of
7 Deadlifts
7 cal row ( or other Cal as required )
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