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