CrossFit Barwon – CrossFit


Metcon (Time)

5 rounds for time

15 Overhead squats

400 m Run

Rest 2 min


Warm-up (No Measure)

Positional work

3 sets of 5 of each:

Elevated Calf raise

Pancake good mornings

Weighted pull overs

Standing pigeon

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
Overhead squat ramp up work sets of 5,

3-4 sets only.

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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