CrossFit Barwon – CrossFit
Intention
Character is simply habit long continued.
Force Day
This technically shouldn;t be a new PR day but you might have got so many gains that htat does happen. try to complete all the sets in about 20 minutes and dont count anything under 80% as a working set. Goal of the wod is sub 7, scale accordingly.
Front Squat (10 x 1 at 80%+)
Elizabeth – Power (Time)
21-15-9
Power clean 61/43kg
Ring Dips
Squat warmup 2021 (No Measure)
30 Dead bugs
30 Hip swivel – no hands
30 Bird dogs
30 m Banded Side step ( 15 each way )
30 rear lunges off step
30 m Banded Side step ( 15 each way)
30 Wall sit march steps
30 Clam raises (15 each way)
30 Sissy squats – Keep high
30 Clam Raises (15 each way)
10 Jump squats AHAP
post this warmup do 3 rounds or 25 face pulls and 10 cat cows
per wod do 7-5-3
Power clean
ring dip
to get those patters rocking
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