CrossFit Barwon – CrossFit


Metcon (Weight)

10 Min EMOM

4 reps Banded VMO Goblet Squats


Metcon (AMRAP – Reps)

Tabata – Thruster 20/15

rest 1 min

Tabata – Row Cal

rest 1 min

Tabata – Kb Swing 28/20 kg


Warm-up (No Measure)

6 min of

30″ Back wards bike

5 Natural knee extensions

5 KB clean and press per side

Into how to VMO Squat work

Post speed work

3 sets

10 french press with light plate

10 wrist circles

10 single arm kb swings

Skill work on each movement for a few minutes each.

1 round

5 thrusters

5 cal row

5 kb swing

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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