CrossFit Barwon – CrossFit


Bench Press (5-5-3-3-1-1 – use a small decline)

T Boosted Pullups (AMRAP – Reps)

6 x 10 pullups rest 2 min

work with a friend and spot as required

Body Building

Metcon (No Measure)

5 rounds

40″ decline tri extension

20″ rest

40″ seated curls

20″ rest


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
do 3 rounds

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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