CrossFit Barwon – CrossFit


6:30am class with Ray.


9:30 am With Dudley

5:30m class with Harry.


Copy from historical lockdowns the lower stuff is already done but can watch if you want

Equipment requirements

– Chair

8 AM Stretching Session

9 AM Handstand session

5:30 PM Live WOD on YouTube and Zoom

Strength Prep

Metcon (3 Rounds for reps)

3 sets,

60″ of Single arm pushups

60″ Olympic hold

60″ rest


Metcon (Time)

4 rounds for time

50 Mountain climbers

25 Bench dips

15 Down ups [ burpee with no pushup]


Timed Pushup test (AMRAP – Reps)

50 Push ups at a specific interval,
6 second interval,

One rep every 6 S seconds until you lose the tempo or reach 50


Warm-up (No Measure)

4 rounds to get a sweat on,

10 twisting bears

20 dead bugs

10 scapp shruggs

20 shoulder circles