CrossFit Barwon – CrossFit
Intention
It must be said that charity can, in no way, exist along with mortal sin.
Force Day
Legs are probable sore… so lets bench! 3 sets of 3 reps, hopefully at 90%+ of your 1 rep max, if you can go all thee sets in under 10 minutes then its not heavy enough. THne like i mentioned that the legs might be sore then some rowing will give you a good blood flow boost and aid in recovery.
Bench Press (3 x 3 @ 90%+ or 9 RPE)
Metcon (Time)
In pairs, UGIG:
1000m Row
800m Row
600m Row
400m Row
200m Row
Shoulder warmup (No Measure)
2 rounds of 10 reps of each:
Swings
Arm Bar
Halo
Bottoms up press
Windwill
Snatch
Finish after 2 rounds with 1 TGU per side
pre row wod
3 rounds
10 rows
10 kb swings
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