CrossFit Barwon – CrossFit


Ring Rows (3-5 Reps OTM weighted x 10)


Metcon (Calories)

1 Min max cal Bike

1 Min max cal Ski

1 Min rest

8 rounds for reps


Warm-up (No Measure)

4 rounds

20 Banded pull aparts

5 Adduction rows / side

Into EMOM work

Then ski technique work:

– Stance and grip

– Crunch

– Hands to pockets

Really Good video about the technique:

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

%d bloggers like this: