CrossFit Barwon – CrossFit


Hip Thrusts (10 min to complete 5 x 20 AHAP)

Metcon (Weight)

VMO Squat

10 x 10 OTM at 25% BDW

Metcon (Distance)

Nordic Culz

5 x 5 OTM


Metcon (Time)

With a partner

20-16-12-8-4 Cal bike each

can only go while partner is in wall sit


Warm-up (No Measure)

3 rounds

100 m backwards run

20 m each way banded walk

20 banded hamstring curls

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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