CrossFit Barwon – CrossFit

Mass

A: Split Squat

Front foot slightly elevated
Every 100 second for 5 rounds

5 AGT split Squats per side + 5 Sissy Squats

B: Romanian DeadLift (RDL) (6 sets of 10 across every 140 seconds)

superset 1-2 legless rope climbs

Metcon (Weight)

4 rounds for MAX pump

20 banded back extensions

20 ring rows

20 dumbbell curls

Warm-up

Warm-up (No Measure)

2 rounds

30 hip swivels

25 table rocks

20 leg swings

15 straddle good mornings

10 supine flares

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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