CrossFit Barwon – CrossFit

Quality Work

May Positional work – Push (Weight)

EMOM x 5

20″ Alternating singled leg L sit pulls+ 20″ Elephant walk

EMOM x 5

6 per side decline db press


Metcon (Time)


Wall Ball 30/20lb

Toes to bar

Burpee to 9/8′


Warm-up (No Measure)

in pairs

1 minute row while partner does alternating kb clean and press

then 4 rounds of:

5 Straight leg raise per side

3 inch worms

5 banded supine knee extensions

3 jefferson curls

Toes to bar tech

EMOM x 3

3 wall balls

3 ttb

3 down up jumps to 9/8′

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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