CrossFit Barwon – CrossFit


Metcon (No Measure)

E2MOM (idealy) x 4

10 Cal Bike

20 Banded Glute Bridge

Metcon (Weight)

4 sled pulls 20m

2 “light”

2 “Heavy”

Light is defined as at least your (1.5/1)x bodyweight

Heavy is (2+/1.5+) x bodyweight

Sled 200m (Weight)

200m unbroken sled pull


Warm-up (No Measure)

5 rounds

10 shuttle runs

30″ shuttles

Jumping and landing technique


5 attempts of a board jump max