CrossFit Barwon – CrossFit


Back Squat (Heavy Single)

– Always take the 1 kg first

– take 2-3 minute between heavy attempts

– KNOW you can do it before you lift

Accessory Work

Metcon (Weight)

3 rounds of more of:

10 Banded wood choppers per side

10 single leg RDL with DBs per side


Squat warmup (No Measure)

4 rounds of 20″ on 10 Second off

air squats

3 rounds [

10 dead bugs WITH kettlebell

10 hip swivel extensions with kb + rotate into squat if you’re a hero

10 twisting bears]

Banded work

50 hip taps per side

10 hip rainbows per side

50 hip flexor pulls per side

20 sissy squats

20 box step ups

10 deep goblet squats paused

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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