CrossFit Barwon – CrossFit


Metcon (Time)

5 rounds for time

100m sled pull at bodywieght

5 seated rope climbs – seated to seated

Rx+ vest

Accessory Work

Postural work traps (AMRAP – Reps)

4 rounds

5 / side Quadruped Backburners

3-15 Hinge rows

Pullup EMOM x 5 (AMRAP – Reps)

EMOM x 5

Kipping pullups


Strict pullups [rx+]

Alternating each time


Warm-up (No Measure)


Rope climbs technique and positioning between postural work.

– Seated buterfly and supine butterfly 30 reps each

– supine to tuck in X

– X shape rolls

– X to foot lock [ this is the hard one, don’t lose you cool ]

3 rounds

driveway sled pull

1 seated foot lock to stand