CrossFit Barwon – CrossFit
The curriculum is so much necessary raw material, but warmth is the vital element for the growing plant and for the soul of the child.
New girl wod that i have to have a go at!!!
Heavy clean and jerk and high skill gymnastics, stright up legit crossfit wod ready to smack you in the face.
Get as close as you can to rx and be honest in your reps, remember the first 3 rounds is basically half the wod so don’t be scared.
Having clean and jerks in there fits will with trying to get better at grace too so perfect fit.
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Bodyweight clean and jerks
To learn more about Lyla click here
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 Walking lunge with twist
10 Spider-man lunge
10 Walking RDL with leg swing
10 Kossack squat
30″ Ankle stretch per side
Clean and jerk technical work
spend 6-8 min building to a heavy single max body weight
Ring muslce up technical work and scaling
1 clean and jerk
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