CrossFit Barwon – CrossFit
I have never let my schooling interfere with my education.
Oly lifting! on a Saturday!!! Yeah buddy. Have a bit of fun with this, you can use a squats or not, either way is great. Then a crazy wod that forces you to sprint. Obey the rules of the workout for maximum effect. don’tfold when it gets hard…
Hang Snatch (EMOM x 4
3 Hang Snatch
EMOM x 4
2 Hang Snatch
EMOM x 4
1 Hang Snatch)
For time in pairs:
300/200 Cal for time on bikes.
Only cal at above 70/62 RPM count
If you drop below this then you much jumpo off, do 10 Synchro DB snatch then your partner jumps on.
Do not count Cal that are below the RPM you have chosen.
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
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 for personal training and admin; 0421 711 867
– Zak for personal training and nutrition coaching; 0416 671 733