CrossFit Barwon – CrossFit

Quality Work

May positional work – Pull (Weight)

EMOM x 5

5 ATG split squats per side

EMOM x 5

6 per side adduction ring row


Metcon (Time)

5 rounds for time

15 Strict Hand Stand Pushups

15 Strict Ring Dips

1000m Row


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
One light round

second round heavier ideally

Form review on the movements and tips and tricks.

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