CrossFit Barwon – CrossFit

Strength Prep

Metcon (No Measure)

EMOM x 8

1) 10 Supine Thorasic Flex press

2) 10 Table Rocks with pause


Every 90″

2 Weighted Dips

2 Weighted Pullups

ROM is king so as low as possible and pause for both movements

Weighted Pull-ups

Weighted P’bar dip

Parallel Bar dips


Metcon (Time)

2 rounds for time

25 Push Press

25 Toes to bar


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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