CrossFit Barwon – CrossFit
Speed
Metcon (AMRAP – Rounds)
Death by
Ring pullup
Ring dip
Conditioning
Metcon (Time)
5 rounds for time in pairs:
16/12 Cal ski
8 Burpees to target
UGIG
Warm-up
Warm-up (No Measure)
4 rounds
10 meter bear crawl
5/side plate shoulder rotations
10 meter crab
5 inch worms
Learn:
Pullup shapes
Dip shapes
Post Speed,
ski technical work drills
– hollow
– tuck
apply to ski 😉
10 stroke Cal challenge for 3 sets to get hot
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