CrossFit Barwon – CrossFit

Coaching schedule for weekdays (No Measure)

6:30 am Online Class


6:30 pm Online Class

With Dudley
WOD Brief Video


Metcon (Time)

Positional work for Muslce up

5 rounds of:

30″ False Grip Row hold

30″ Rest

Straight into 5 rounds of:

30″ Back Burners

30″ rest


Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

9 Deck Squats

18 Situps

Accessory Work

Metcon (No Measure)

5 rounds of :

10 Evil Wheels or Inch Worms

15 Tib Raises


Warm-up (No Measure)

30 wrist circles

20 hollow lifts

10 ATW pulls

2 rounds for movement

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