CrossFit Barwon – CrossFit


Metcon (No Measure)

Ring Muscle up skills

– Ring dip

– Reverse transition

– ring row

– kipping ring row

– kipping ring row to transition


Amanda (Time)

1 Round for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#


Flow – Spine (No Measure)


Seal rocks

Kneeling Hindu Pushup

Quadruped Diagonals

Hip Abduction

Hip Rainbow

Spine Flexion, Extension, & Rotation

Shoulder Circles

Scapular Circles

Neck Rotations

Wrist Circles

Warm-up (No Measure)

3 rounds, 5 reps of each

snatch grip deads

hang muslce snatch

btn jerk


then spend 5 -7 min building to correct weight

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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