CrossFit Barwon – CrossFit


Metcon (4 Rounds for time)

Each for time


rest 4 min


rest 3 min


rest 2 min


Either Row or Ski or Run ( no bike )


Sprinters (No Measure)

400m run

8/side lying leg raise with bent knee

8/side lying leg raise with straight knee

4/direction Lying seated hip twists

8 legs over head into pancake

8/side bird dogs

8/side fire hydrant

4/side scorpion

8/side arm swings

form running drills

– high knees

– butt kicks

– back pedal

– karaoke

– 4x flying starts
review technique on your chosen movement for the day

then 3 rounds of 150 m at negitive split, rest 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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