CrossFit Barwon – CrossFit


Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Scale accordingly

Only 2 sets of each movement

eg, 8-6 pull ups then just do the 14 reps to keep moving.


What is the most butchered movement in here…..

Pushup [cue eye roll]

Have a look at your pushup and be critical about the BODY TENSION and RANGE OF MOTION!!!


Press Handstand Work (AMRAP – Reps)

3 sets of each skill

Basic 3-15 V-ups

Advanced 6-30 Pike compression

Mastery 6-30″ L-Sit On Floor

Basic 2-10 Pushups [Incline/Ground/Anatomical/HSWall/Planche]

Advanced 2-10 Box Pike Press balance

Mastery 1-5 Press HS

Basic – 30″ Reverse Cat

Advanced – 30″ Barbell seated flex press

Mastery – 30″ Bridge

Down Regulation

IF you finish early, get a a bike or rower or foam foller and cheer on your fellow Barwoniers