CrossFit Barwon – The Dad Bods


Today we’ll be working on odd object movements and how to correctly approach a longer workout.


Odd object/movement progressions (No Measure)

Starting with shoulder maintenance:

Learn the CrossOver Symmetry warm up

Progress to the hip series:

Kb swing

Box jump

Sumo deadlift high pull


Master the rope:


Tuck hang

Seated foot lock

Standing foot lock

Rope decent

Rope climb


Warm-up (No Measure)

6 Wall ball shots

30 Single skips

6 Sumo deadlift high pulls

30 single slow skips

6 Box jumps

3 x 9 single skips and 1 double under

6 Push press

6 x 4 single skips and 1 double under

6 Cal row


Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest


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