CrossFit Barwon – CrossFit


Metcon (2 Rounds for time)

For time – Every 5 minutes

15 goblet squats

15 Kb swings

400 m run

4 rounds

record fastest and slowest round

Accessory Work

Running Accessory Work (No Measure)

5 sets of:

2 leg jump to single leg landing, 2 reps per side

5 sets of 3 per side

Pivoted Foot Pulls

Then Super sets of

10 Quadruped Rainbows

10 Side hip lifts

do 4 sets of 20 reps per side

then finally 3 sets of

20 Tib raise

20 KOT calf raise

20 Tib Raise

20 FHL calf raise


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

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

%d bloggers like this: