CrossFit Barwon – CrossFit
Mass
Shoulder Press (3-5 rule @ 85%)
Push Press (3-5 rule @ 85%)
Accessory Work
Metcon (Weight)
Every 2 min for 10 min
15″ L sit
10 Skull crushers
10 evil wheels
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
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