CrossFit Barwon – Elite Weightlifting


It’s recommended that you wear a wetsuit in this class for tonight – not even joking.

Body Building

Metcon (No Measure)

In Small teams

2 min on 2 min off

Add as much weight as you can and drop to keep moving

Sorenson Hold

Box Step Downs

Banded Kettelbell swings

Nordic curls

Hip Extensions


2 min on 1 min off

Evil Wheels

Sandbag Front support holds

Side Lifts

Oblique extensions on GHDs


Kroc row drop sets

– use at least 4 weights

– Kb work great

– 4 rounds


Warm-up (No Measure)

10 Minute AMRAP in Teams of three

Sandbag carry – every time you change person each do 10 rear lunges

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