CrossFit Barwon – CrossFit


Shoulder Press (EMOM x 10, 5 press + 5 ring dips)

Accessory Work

Metcon (No Measure)

10 min to complete:

100 ring rows

100 wrist extension

10 min to complete

100 tri pushups

5 x 45″ med ball elbow pinch hold

Tabata Wall Ball shot (AMRAP – Reps)

Tabata Intervals

Wall ball shots to 10″


for total reps


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

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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