CrossFit Barwon – CrossFit


A: Split Squat (5 rounds every 100″ with 5 sissy squats)

B: Paused Front Squat (4 sets of 6 reps, Tempo 44X1)

2:00 – 2:30 rest

C: Push Press (6 sets of 4 reps with 1″ pause overhead)

rest 1″30-2:00

Accessory Work

Metcon (Weight)

Probably wont get time but if you’d like:

3 rounds

up and down hang over hand sled pull

pendaly row x 8-12


Warm-up (No Measure)

2 rounds

20 off weight lunges with light kb

20 glute bridges

40 single arm kb swings

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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