CrossFit Barwon – CrossFit

Speed

VMO squat

Heal elevated with vertical torso
EMOM x 20

1) 10 VMO squats – front loaded

2) 10 Hip flexor pulls – feet loaded

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

15/12 Cal row or bike

5 Sandbag cleans

Warm-up

Warm-up (No Measure)

2 rounds

20 ankle circles

20 knee circles

20 hip circles

20 roll over squats

40 a skips

play with VMO squat to fins correct shape and weight

post speed work

3 rounds

20″ row – paced

10 death march steps – full bend!

into how to sandbag clean

– deadlift

– lap

– regrip

– violent hip extension

get some!

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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