CrossFit Barwon – CrossFit

Workout Of The Day

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*


Warm-up (No Measure)

3 rounds

10 hollow to superman rolls

10 scap pullups

10 scap pushups

10 toe hold squats

movement prep and standards and scaling

— Air squat

— Sit up

— Push up

— Pullup

3 rounds of 1/10 of the wod

NOTE: Scale as required to make the rounds 4 minutes or under

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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