CrossFit Barwon – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

12 Handstand Pushups

8 Bar muslce ups

4 Power cleans 93/61kg

Warm-up

Warm-up (No Measure)

10 minutes of:

20 banded pull apart

10 banded pass overs

10 down dog to seal

10 ring rows

10 hollow rocks

10 kb swings

tonnes of skills sooooo… lets get it

HSPU

– kick to handstand

– slow lower

– correct timing of kip

– finish position

Bar muslce up

– Kipping pullup

– Kipping C2B

– Kipping BMU

Power clean

– revieving position

– jumping pull

– Hang power clean

– Low hang power clean

– Power clean

into 4 rounds

3 HSPU

2 BMU

1 Power clean building

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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