CrossFit Barwon – CrossFit
Conditioning
Metcon (Time)
12-9-6
Rope Climb
Wall Walk
Into
33-27-21
Toes to bar
Box Jump
Warm-up
Warm-up (No Measure)
8 minute of:
10 banded pass overs
10 straight leg raise per side
10 fall away rows
10 meters straight jumps
Skill work on the rope climb
– Seated foot lock x 3
– Blind seated foot lock x 3
– 10″ Spiderman hang
– jump to foot lock to Spiderman hang x 3
– rope climb
Skill work on the Wall walks
– 3/4 HS hold
– wall pike
– wall walk
– Wall walk with pirouette 😉
3 rounds
1 rope climb
1 wall walk
3 ttb
3 box jumps
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