CrossFit Barwon – CrossFit
Conditioning
Metcon (Time)
4 rounds for time:
12 Chest to bar pullups
9 Box Jumps 30/24″
6 Dumbbell Thrusters 45/30
Bookend the WOD with 150 Double unders
Warm-up
Warm-up (No Measure)
Grab a KB and do 1 min of each
– Single arm alternating swings
– kneeling hip extenstion
– single arm long cycle
– other arm
– rear lunge
– good morning to squat
Chest to bar work
– hollow shape
– Super man shape
– active shoulder shape
– jump to hollow
– jump to kip swing
– jump to pullup
– jump to pullup x 3
– jump to chest to bar
3 roudns of:
15 double unders
3 box jumps
3 DB thrusters
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