CrossFit Barwon – CrossFit


Metcon (Distance)


1) 3 Weighted Jumps

2) 3 Reverse banded Pullups or 6 Reverse Banded Rows

Accessory Work

Metcon (No Measure)

3 (or so) Giant Sets

5+ nordic curls

10/side single arm seated banded row

6/side box step downs

10+ standing dumbbell biceps curls


Warm-up (No Measure)

4 rounds

1 minute rowing

1 min (10 banded pull apart + 10 banded standing back extension )

Weighted jump technique work

– Try to use full squat and step downs

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