CrossFit Barwon – CrossFit
Conditioning
Metcon (Time)
5 round each for time with a friend – You Go I Go
8 Dual Dumbbell Clusters
24/18 Cal ski
8 Dual Dumbbell Clusters
35/25kg
Warm-up
Flow – Hips (No Measure)
5 Minutes
Down Dog > Deep Lunge > Hammie stretch > Cossack> Deep Lunge > Down Dog > Repeat other side
Warm-up (No Measure)
grap a couple dbs and do the following complex
3 deadlifts
3 hang clean with no stand up
3 front squats
3 push press
1 cluster
4 rounds building
ski technique work for SPEED!!!
first goal is to understand what metric the ski erg uses to measure CAL
– force on the fly wheel
– fan speed
not understandthe limitations of yourself
– top position
– bottom position
– now much you weigh???
finally connect your understanding and movements into a vistious ski stroke
– 40 strokes, increasing intensity each 10
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