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

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