CrossFit Barwon – CrossFit


Push-ups (EMOM x 10 – 4-7 plyo pushups)


Metcon (AMRAP – Reps)

8 Minute AMRAP

1 Ring Muscle up

1 Overhead Squat 70/47.5 kg

+1 rep per movement per round

Rx+ Strict


Oly warm up (No Measure)

2 mins cardio – skipping/ rowing/ jogging/ assault

10 Wrist circles – hands together

10 Arm circles with scapula

10 Arm over and back

10 Arm rotations

10 Tricep stretch with side-bend

10 Torso rotations

10 Over and under

10 Hip circles

10 iron cross on floor

10 Scorpion

10 Walking lunge with twist

10 Spider-man lunge

10 Walking RDL with leg swing

10 Kossack squat

30″ Ankle stretch per side

Warm-up (No Measure)

post speed work, muscle up progression and regression

overhead squat triage

spend 5-7 min building to the OHS weight.

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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