CrossFit Barwon – CrossFit


Goblet Squat (10 min to complete: 10×10 VMO Squats. Goal 50% Bdw)

Metcon (Weight)

5 min to complete:

100 Hip Flexor Pulls

Goal is 25% Bdw

Rerverse Nordic (5 Min to complete 50)

AKA Natural Knee extension
use bands to reach full ROM


Metcon (Time)

For time

100 Air Squats

600 m run

100 Air squates


Warm-up (No Measure)

5 ATG Split squats per side

10 Dead bugs

10 m straight jumps

10 m Duck walk

5 rounds

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

%d bloggers like this: