CrossFit Barwon – CrossFit


Metcon (AMRAP – Reps)

EMOM x 21

1) 10-14 Reverse Nordic

2) 6-8 Nordic curls

3) 4/side rear lunge off step weighted with bar in front rack
rest 4 min


Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Pistol Squats

10 V – ups

10 Hinge Rows


Flow – Hip complex (No Measure)


Everthing is 10 or 10/Side

Supine Hip swivel

Twisting Glute Bridges

Hip swivel

Table rocks

Hands-free Hip swivel

Down Dog → Deep Lunge

Hindu Pushups

Squat w/ Knee Drops

Squat → Thoracic Bridges

Down Dog w/ Lateral Chain Opener

Cossack Switches

Segmental Lunge Complex x 12/side
pre wod, pistol scale progressions

– steaed pistol

– arm assisted pistol

– box step down

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