CrossFit Barwon – CrossFit
Competition
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
5 Deadlifts
10 Box Step Ups
♀ 77kg and 10s
♂ 115kg and 15s
Warm-up
Deadlift go to warmup (No Measure)
EDWU
3x
10 side lifts
10 kB snatch
10 paused crunch
10 KB rear good mornings
15 Star jumps
Warm-up (No Measure)
box step up technique work
– correct box height
– correct foot angle
– correct knee angle
– correct finish position
Into Deadlift tension building with light to moderate weights
– RDL
– Floating deadlift
spend 10 minute building to a set of 3 deadlift with virturious form
destroy wod
cool down and stretching work after
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