CrossFit Barwon – CrossFit
Intention
Courage is knowing what not to fear.
Skill Day
Thought i’de bring back the precision jumps as a few ppl missed out and the ones that did get a chance loved it. and also the seated l-sit climbs as you might find you can get even better or possible higher as all the progression we’ve been doing. The WOD is pretty much going ot give you as heavy legs as possible. so pump it.
Metcon (No Measure)
EMOM x 14
1) 2 Precision jumps
2) 1 Seated V sit rope climb
Precision Jumps (Distance)
Broad jumps from one box to another box
emom reps
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
8 wallball shots
8 front rack barbell rear lunges
8 shuttle runs*
*10m = one shuttle
Warm-up
4 minute cardio to move a bit first
3 rounds
10 straddle compressions
10 fall away rope rows
10 jump lunges
10 bird dogs
pre WOD, 2 rounds
4 wall balls
4 Rear lunge with barbell
2 shuttle runs
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