CrossFit Barwon – CrossFit
Conditioning
Dobogai (Time)
Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, 50# dumbbells
In honor of U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, died on August 22, 2007
To learn more about Dobogai click here
Warm-up
Flow – Monkey (No Measure)
EDWU
5 minute amrap
squat > 180 Monkey > throasic bridge > squat > stand
Warm-up (No Measure)
Ring Muscle up work
– Ring Support
– Negative Ring Dip
– Ring transition work
– Ring hang
– Kip swing on rings
– Hips to ring pullups
– KIpping ring Muslce up
3 rounds
1 Muslce up
22 yd carry buidling
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