CrossFit Barwon – CrossFit


Metcon (5 Rounds for time)

Complete 5 sets of the following, if you don’t make the set in under the time it doesn’t count.

In under 2 minutes complete

15 thrusters 42.5/30kg

15 pullups

200m run

rest 2 minutes

Scale weights, then gymnastics, then reps
If you finish and others are still going, leave your equipment and support them, this WOD could get into your head and technically could never end, so a strong support network will be of great value!


Squat warmup (No Measure)


10/side leg swings

10 leg flares

20 hip swivel

20 split squats

20m monster walk

20m backwards monster walk

10/side banded side step

10 banded plate squats, 5 without band

then 3 rounds

3 x 5 Reps goblet squat, bare foot with perfect form

dymanic hip flexion and extension

2 RM distance boardjump, no pause
add 10 banded band pull aparts and 5 banded pass overs between movements

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