CrossFit Barwon – CrossFit


Metcon (No Measure)

HS walk skills

This will vary a lot depending on the person:

Pike shape on box

– shoulder taps

– walking side to side

– do a full lap

Wall facing

– Shoulder taps

– Wall Walks

– nose and toes shoulder taps

Free hold

– if you cant get over 1 m regress, for your own good


Metcon (Time)

4 rounds for time

7 Power clean and jerk 70/47.5

14 m Handstand walk

21 Pullups

Accessory Work

Weakness work

Pick a gymnastics more you need to work on, and EMOM until everyone is done.

C2B – Pullup – Row

L sit – TTB – Hanging leg raise

SHSPU- Dip – Pushup – Box Pushups


Oly warm up (No Measure)

2 mins cardio – skipping/ rowing/ jogging/ assault

10 Wrist circles – hands together

10 Arm circles with scapula

10 Arm over and back

10 Arm rotations

10 Tricep stretch with side-bend

10 Torso rotations

10 Over and under

10 Hip circles

10 iron cross on floor

10 Scorpion

10 Walking lunge with twist

10 Spider-man lunge

10 Walking RDL with leg swing

10 Kossack squat

30″ Ankle stretch 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