CrossFit Barwon – CrossFit
Intention
The object of education is to teach us to love what is beautiful.
Speed Day
Todays we’ll be hitting up death jumps, they have a scary name, but just life real death or ego death 😉 these are not to be feared. Basically fall front something then rebound only something else, can be as low as you need it to be.I’ve got a selfish goal of trying to get a single arm pullup so i’ve been playing with these pull varations as well, i hope you can find value in them. Then my Top 5 Fav WODS of JT, this is a Hero wod do be integral but also we’re not diving too far into the scaling so don’t under scale it, aim for 10 min ish
Metcon (Distance)
EMOM x 12
1) 2 DeathJumps
2) 4 Single arm pullups
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Warm-up
3 rounds
15shoulder circles
10 scap pullups
10 single arm paused rows
15 calf raises /|\
Pre wod
9/7/5
Scaled wod movements increasing in scales as provided by coach
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