CrossFit Barwon – CrossFit

Workout Of The Day

Conditioning

Christine (Time)

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in. box

Metcon (AMRAP – Reps)

EMOM x 15

1) 3 strict ring muslce ups [rx+]

– 5 pullups and ring dips

2) 45″ handstand free hold [rx+]

– wall facing

– 3/4 HS hold

3) 45″ hollow hold

– straddle

– tucked

Warm-up

Warm-up (No Measure)

2 min row while partner does

14 bird dogs

14 dead bugs

10 elephant march steps per side

skip for the remander

2 rounds each

then into hinging patterning work

– hinge shape

– jumping and landing in hinge shape

– falling into hinge shape

– repeating jumping work

Transfer into deadlift from reverse chained

– RDL

– Cross knee

– leg to the floor

4 rounds

6 deadlifts – building

6 box jumps

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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