CrossFit Barwon – CrossFit


In case you missed it;

FORCE = Mass x Acceleration

Today is an acceleration day so move concentrically AS FAST AS POSSIBLE.

Hence why its so light.

Ring Dips (EMOM x 12 – 4 ring dips AFAP)

Thruster (EMOM x 12, 5 DB thrusters at 35%-+)

Accessory Work

Metcon (No Measure)

3 sets of each superset

Hip extension x 30

Banded cat cows x 10 ( full paused )

Pull overs x 10 ( full paused )

Pike compressions x 30


Warm-up (No Measure)

1 min of each, twice through

table rocks

roll over lunge

broad jumps

med ball pushups

cossack squats

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

Front Squat (Data Mining)

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