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

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