CrossFit Barwon – CrossFit
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
10 Hang Power cleans
10 Bar facing Burpees
10 Chest to bar pullups
Warm-up
Warm-up (No Measure)
4 rounds
10 straight leg raises per side
10 glute bridges
20 banded pull apart
Technical work on the pullup
– Correct setup
– Jump to hollow
– jump to pullup
– jump to C2B
Into HPC technique
– Set up position
– Clean pull
– Clean high pull
– Hang power clean
– How to cycle
Into 3 rounds
3 HPC
3 BFB
3 C2B
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