CrossFit Barwon – CrossFit
Workout Of The Day
EMOM x 20
1) 2 power cleans + 1 Push press
2) 6 Hip Thrusts
Power Clean (2 rep)
Push Press (1 rep)
Hip Thrusts (6 rep)
Finisher
Tabata Pushups (AMRAP – Reps)
8 rounds
20″ push ups
10″ rest
for max reps
Warm-up
Oly warm up (No Measure)
2 mins cardio – skipping/ rowing/ jogging/ assault
10 Wrist circles – hands together
10 Arm circles with scapula
10 Arm over and back
10 Arm rotations
10 Tricep stretch with side-bend
10 Torso rotations
10 Over and under
10 Hip circles
10 iron cross on floor
10 Scorpion
10 Walking lunge with twist
10 Spider-man lunge
10 Walking RDL with leg swing
10 Kossack squat
30″ Ankle stretch per side
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