CrossFit Barwon – CrossFit


Nate’s Brother (AMRAP – Rounds and Reps)

20 Minute AMRAP

2 Ring Muscle ups

4 Handstand pushups

8 Deadlifts 70/48 kg


Warm-up (No Measure)

4 rounds for warmth:

10 twisting bears

10 down dog to seal

10 straight leg raise per side

Pike Muscle up work

– Dip

– Pike dip

– Reverse Muscle up

– Pike row to dip support

– Pike Muscle up

Handstand and Deadlift ramping

4 rounds for form:

4 HSPU/Scaled HSPU/Pike HSPU/Plate press

8 Deadlifts

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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