CrossFit Barwon – CrossFit
Intention
Love is born into every human being; it calls back the halves of our original nature together; it tries to make one out of two and heal the wound of human nature.
Long Day
Longer workout to start the week this week, also long one Saturday too for your working out pleasure. Today being a long stamina style wod. this wod is one movemnt completely then the next, chipper style. don’t think of the big numbers, break the goals into smaller sets so you don’t become mentally defeated. You can use any erg (2Xbike) and you can also have two different ergs if you want.
Metcon (Time)
2000/1750 m Erg
100 Thrusters 30/20kg
60 Toes to bar
2000/1750 m Erg
Warm-up
6 rounds (3 of each)
Row and ski bolwing (bike bowling…?)
Into 3 ronds of
10 straight leg raises per side
10 toe holds squats
10 weighted pull overs with DB
Into how to thruster work
– front squat
– Pushpress
– Correct tempo
into how to scale and to TTB
2 rounds to ramp movements and logistics
8 thruster
4 TTB
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