CrossFit Barwon – CrossFit


Box Squat (1 RM)

– Back

– Below parralell

– Pauses

– YOU CAN NOT DUMP THESE, use spotters as required

Weighted Pull-ups (2 RM)

IF you cannot do weighted pullups,

grab a fat band and do 5 sets of MAXIMUM reps with 2:30 rest between, can even do assisted reps if you really really wanna get pullups faster, but these will make you super sore.

Accessory Work

Metcon (No Measure)

3 rounds

20 glute bridge

15 sissy squats

10 nordic curls


Warm-up (No Measure)

5 rounds

10 ATG split squat

10 cossack squat

30″ plank

10 back extensions with pause

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