CrossFit Barwon – CrossFit


Weighted P’bar dip (1 RM)

Parallel Bar dips

Front Squat (2 RM)

Accessory Work

Metcon (No Measure)

3 rounds

20 spanish squats

20 weighted hip flexor raises

20 weight sits ups


Squat warmup (No Measure)

3 rounds [

10 dead bugs WITH kettlebell

10 hip swivel extensions with kb + rotate into squat if you’re a hero

10 twisting bears]

Banded work

50 hip taps per side

10 hip rainbows per side

50 hip flexor pulls per side

20 sissy squats

20 box step ups

10 deep gobelt squats paused

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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