CrossFit Barwon – CrossFit


High hip interferance to build endurance in postural muscles under lighter load for long time.

Also mental game as to not let the wall balls effect your flow and state of mind, are youi going to let a med ball tell you how to feel???

Workout Of The Day

Metcon (Time)

5 rounds for time:

20 KB snatches

40 Walking lunges with KB

EMOM x 5 wall balls


Warm-up (No Measure)

5 min skipping with burpees on breaks

4 rounds

10 hip swivel into pigeon

10 elephant walk steps per side

10 bird dogs

10 banded good mornings

KB snatch review

– single arm swing

– single arm pull

– KB Snatch

Wall ball review

– Med ball front squat

– Wall ball shot

3 rounds

3 kb snatch per side

3 wall balls

3 kb lunges per side

3 wall balls

building each round – aim lighter and for unbroken

Box breathing post if time permits

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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