CrossFit Barwon – CrossFit


A: Planche (5 rounds for max time with awesome quality)

Floor Planche
Superset with frog stance balance for us to 30 seconds

B: Metcon (No Measure)

EMOM x 10

Odd) 10 Scap shruggs LHS, 10 Scap Shurggs RHS

Even) 40 second hollow

Accessory Work

Metcon (AMRAP – Rounds and Reps)

Interfreance WOD

8 Minute AMRAP

10 Single arm DB Push press 22.5/15 kg

10 Single arm DB Push press 22.5/15 kg

10 Sit ups

10 push ups to deficit 20/15 kg plate

Rx+ weight vest


Shoulders (No Measure)


2 rounds

10 Kettlebell swings

5 Arm bars per side

5 Tall kneeling Halo per side

5 Half kneeling Kettlebell bottoms up press per side

5 Windmill per side

5 Kettlebell snatch per side

finish with wrist mobility

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