CrossFit Barwon – CrossFit


Metcon (Weight)

6 rounds, starting every 4 minutes

9 Dumbbell thrusters 45/30kg

sled push down the driveway

hand over hand sled pull up

For max sled weight


Flow – Spine (No Measure)


Seal rocks

Kneeling Hindu Pushup

Quadruped Diagonals

Hip Abduction

Hip Rainbow

Spine Flexion, Extension, & Rotation

Shoulder Circles

Scapular Circles

Neck Rotations

Wrist Circles
Low skill grunt work,

practice a few reps and get after it