CrossFit Barwon – CrossFit

Conditioning

Metcon (Time)

For time

50 Double unders

50 Ab Mat Sit Ups

200 m Barbarian Carry

40 Double unders

40 Ab Mat Sit Ups

200 m Barbarian Carry

30 Double unders

30 Ab Mat Sit Ups

200 m Barbarian Carry

20 Double unders

20 Ab Mat Sit Ups

200 m Barbarian Carry

10 Double unders

10 Ab Mat Sit Ups

Rx+ Vest

50% BDW sled

25% per hand KB (always round up)

Warm-up

Warm-up (No Measure)

3 sets of:

100 m backwards jog

100 m forwards jog

20 hollow rocks

20 kb swings

Double Under Work

– Straight pumps

– Head high jumps

– Single Skips

– High Single Skips

– Sprinkle in a double

– Contionious Doubles

2 rounds of

15 double unders

5 sit ups

driveway barbarian carry

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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