CrossFit Barwon – CrossFit
Conditioning
Metcon (Time)
For time
50 Double unders
50 Ab Mat Sit Ups
200 m Barbarian Carry
40 Double unders
40 Ab Mat Sit Ups
200 m Barbarian Carry
30 Double unders
30 Ab Mat Sit Ups
200 m Barbarian Carry
20 Double unders
20 Ab Mat Sit Ups
200 m Barbarian Carry
10 Double unders
10 Ab Mat Sit Ups
Rx+ Vest
50% BDW sled
25% per hand KB (always round up)
Warm-up
Warm-up (No Measure)
3 sets of:
100 m backwards jog
100 m forwards jog
20 hollow rocks
20 kb swings
Double Under Work
– Straight pumps
– Head high jumps
– Single Skips
– High Single Skips
– Sprinkle in a double
– Contionious Doubles
2 rounds of
15 double unders
5 sit ups
driveway barbarian carry
Stay connected
Social Links (No Measure)
– Group Chat on Discord: https://discord.gg/WcJVSwk3CN
– 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