CrossFit Barwon – CrossFit

Metcon (Time)

2 Rounds for time

500 m row

20 Dumbbell Bench Press

20 Box Jump Overs

rest 1 min

500 m Ski

20 Air Squats

20 Dual Dumbbell snatch

rest 1 min

Warm-up

Warm-up (No Measure)

3 rounds

1 min skipping

30″ couch per side

into 3 rounds

30″ ski

30″ row

30″ per side HS stretch

Movement technique work:

DB bench Press

– set up

– shoulder shape

– finish

3 rounds

5 db bench

5 air squats

DB Snatch

– set up

– back shape

– finish

3 rounds

5 db snatch

5 box jump overs

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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