CrossFit Barwon – CrossFit


Todays Online Classes

6:30 am


9:30 am with Ben

5:30 pm class with Luca


Team Richey Legs Gone Bad (AMRAP – Reps)

1 minute amraps on each for 3 rounds

1 + 1/4 Squat jumps

Jumping lunges

Air Squats

Rear lunge


Down Regulation

spend 90″ per side on the following shapes

– Couch stretch

– Pigeon stretch

– Hurdler

2 min each of:

– Pike

– Childs pose


Sprinters (No Measure)

400m run

8/side lying leg raise with bent knee

8/side lying leg raise with straight knee

4/direction Lying seated hip twists

8 legs over head into pancake

8/side bird dogs

8/side fire hydrant

4/side scorpion

8/side arm swings

form running drills

– high knees

– butt kicks

– back pedal

– karaoke

– 4x flying starts
Use common sense as to safely of movements and ask your coach for subs if you need.

after this:

15″ of each

1 min rest

for 3 rounds to get movement and get nice and toasty to start

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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