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


Barbara Ann (5 Rounds for time)

5 Rounds, Each for Time:

20 Handstand Push-Ups

30 Deadlifts (135/95 lb)

40 Sit-Ups

50 Double-Unders

Rest 3 minutes between Each Round.
To learn more about Barbara Ann click here


Warm-up (No Measure)

8 Minute

20 Band pull aparts

10 Banded good mornings

10 hollow rocks

10 calf raise

10 tib raise

Kipping HSPU Prac

4 rounds of 1/10 of the wod to get prepared

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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