CrossFit Barwon – CrossFit
Intention
Wonder is the desire of knowledge.
Absoulute Classic WOD today, or I could even say Banger, can that even be said about a WOD?
The elusive chipper WOD that people think they love, well with all the fitness you may have gainded from the last 6month that we’ve done this i hope you can smash the park with this one, PLus you had a chance eariler in the week to to a set of 50 burpees so you know how it will feel 😉
Filthy Fifty (Time)
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
zak cool warmup (No Measure)
2 minutes of cals
2 rounds
side plank clam shell x 10 es
banded pull apart x 20
atg split squat x 10 es
scap push ups x 10
2 minutes
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