CrossFit Barwon – CrossFit

Strength Prep

Metcon (No Measure)

4 Rounds

10 Anteroir banded Overhead squats

10 Hollow pull overs


Overhead Squat (1 RM)

Weighted Pull-ups (1 RM)


Metcon (Weight)

3 rounds with a partner

8-12 Nordic curls

3 set drop set hammer curls


Shoulders (No Measure)


2 rounds

10 Kettlebell swings

5 Arm bars per side

5 Tall kneeling Halo per side

5 Half kneeling Kettlebell bottoms up press per side

5 Windmill per side

5 Kettlebell snatch per side

Stay connected

Social Links (No Measure)

– Group Chat on Discord:

– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.

– Follow us on Instagram @crossfitbarwon

– Dudley’s number 0421 711 867

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