Your visions will become clear only when you can look into your own heart. Who looks outside, dreams; who looks inside, awakes.

CrossFit Barwon – CrossFit

Body Building

Metcon (3 Rounds for reps)

EMOM x 10

5 Flat Bench press

5 Static Dips

r1

EMOM x 10

1 H/H Sled pull

5 Pullups

r1

EMOM x 10

8 Toes to bar

8 KB Swings

Warm-up

Shoulders (No Measure)

2 rounds

10 Kettlebell swings

5 Arm bars per side

5 Tall kneeling Halo per side

5 Half kneeling Kettlebell bottoms up press per side

5 Windmill per side

5 Kettlebell snatch per side
3 rounds of 1 round of each movement building

Stay connected

Social Links (No Measure)

– Group Chat on Discord: https://discord.gg/WcJVSwk3CN

– 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