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