CrossFit Barwon – CrossFit


Kettlebell Swing (EMOM x 10 – 10 reps)

Russian swings, can use two bells to go heavy


Metcon (Time)

6 Rounds for time

6 Elevated Rows

6 Dual Dumbbell hang power cleans

6 burpees over Dumbbells

[8 minute Cap]


Warm-up (No Measure)

TFM Quad work

Foam roll quad 30″

15 HS curls in long lung

10 Rear foot elevated Split Squat

2 rounds per side


2 rounds

10 Synchro Hollow to superman rolls

20 glute bridges

30 skips

perfecting the hinge pattern:

Applying to the kb swing — KEEP THE HEELS DOWN

post speed work, keep it simple

3 rounds

2 rows (incline – ground – elevated)

2 DB HPC building

2 Burpees Over DBs

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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