CrossFit Barwon – CrossFit


Kettlebell Swing (Banded – 10 reps OTM for 10 min)

Russian swings, can use two bells to go heavy


Metcon (Time)


Row Cal

Deadlifts @ BDW


Warm-up (No Measure)

2 rounds each –

500 m row while partner does:

10 Elephant walk steps

5 cat cows

5 side lifts per side

10 hollow rocks

Post EMOM, deadlift technique as a team.

then 3 rounds of

7 Deadlifts

7 cal row ( or other Cal as required )

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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