CrossFit Barwon – CrossFit


Metcon (Time)

4 rounds for time

75 Double Unders

25 Wall ball shots

7 SB over shoulders – heavy


Warm-up (No Measure)

4 rounds

50 skips

10 elevated jefferson culrs

10 toe hold squats

10 rear banded good mornings

SB technique work – the goal of today is to get THE MOST from this movement.

– Deadlift

– Lapping

– Hugging

– Explosive hips

– Walk under like a boss

3 rounds

15 skips or doubles

5 wall balls

2 SB cleans builing

If there’s time after the WOD BOX breathing.

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

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