CrossFit Barwon – CrossFit


Metcon (No Measure)

ROM prep:

2 sets of 10 per side of each

single leg knee extension holding back of hammy

single leg knee extension holding toes

straight leg raise

jefferson curls( Only 5)

Activation prep:

single leg pike compression x 20/side

pike compression x 20

inch worm x 10

technical work:

1/4 rom kipping TTB

1/2 rom kipping TTB

3/4 rom kipping K2E



Metcon (5 Rounds for reps)

2 min on 90″ off for 5 rounds

15 TTB

15 Cal bike or ski

max double unders in remaining time
only one set of TTB per round, finish the set with evil wheels if you don’t get 15


Warm-up (No Measure)

2 rounds:

1 min bike of ski

1 min sit ups

1 min dbl db deadlifts

1 min rest

skill work

then 2 rounds of:


3 Cal

10 DU

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