CrossFit Barwon – CrossFit


Metcon (Time)

10 Rounds for time, each.

One partner does:

6 Burpee box Jump Overs

10 x 10 m shuttle run

While other partner is in plank.


Warm-up (No Measure)

Per class stretching of hamstrings

2 rounds PER SIDE

1 min hs foam roll

15 single leg pike compression

10 split stance DB RDL

Sprinters (No Measure)

400m run

8/side lying leg raise with bent knee

8/side lying leg raise with straight knee

4/direction Lying seated hip twists

8 legs over head into pancake

8/side bird dogs

8/side fire hydrant

4/side scorpion

8/side arm swings

form running drills

– high knees

– butt kicks

– back pedal

– karaoke

– 4x flying starts
Burpee speed drills

– down ups

– down up jumps

– down up jump overs

– burpee box jump over

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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