CrossFit Barwon – CrossFit


Bench Press (7 sets of 4 banded bench press)


Metcon (Distance)

40″ on 20″ off

row for max meters

10 rounds


Warm-up (No Measure)

1 minute of each

table rocks

scap pushups

twisting bears

hollow lifts

glute bridges

med ball chest pass

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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