CrossFit Barwon – CrossFit

Conditioning

Nancy V Linda (Time)

5 Rounds for time

400 m run

11 Deadlifts @ 1.5 x BDW

11 Bench Press @ 1/.75 x BDW

11 Squats Cleans @ .75 x BDW

Warm-up

Oly warm up (No Measure)

2 mins cardio – skipping/ rowing/ jogging/ assault

10 Wrist circles – hands together

10 Arm circles with scapula

10 Arm over and back

10 Arm rotations

10 Tricep stretch with side-bend

10 Torso rotations

10 Over and under

10 Hip circles

10 iron cross on floor

10 Scorpion

10 Walking lunge with twist

10 Spider-man lunge

10 Walking RDL with leg swing

10 Kossack squat

30″ Ankle stretch per side

Warm-up (No Measure)

Totally Gansta WOD

4 rounds building

100 m run

4 Deads

4 Bench

4 Cleans

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

Accessory Work

Bench Press (Data mining)

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