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