CrossFit Barwon – CrossFit


Metcon (Time)

5 round each for time with a friend – You Go I Go

8 Dual Dumbbell Clusters

24/18 Cal ski

8 Dual Dumbbell Clusters



Flow – Hips (No Measure)

5 Minutes

Down Dog > Deep Lunge > Hammie stretch > Cossack> Deep Lunge > Down Dog > Repeat other side

Warm-up (No Measure)

grap a couple dbs and do the following complex

3 deadlifts

3 hang clean with no stand up

3 front squats

3 push press

1 cluster

4 rounds building

ski technique work for SPEED!!!

first goal is to understand what metric the ski erg uses to measure CAL

– force on the fly wheel

– fan speed

not understandthe limitations of yourself

– top position

– bottom position

– now much you weigh???

finally connect your understanding and movements into a vistious ski stroke

– 40 strokes, increasing intensity each 10

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