CrossFit Barwon – Friday Night Fix

Back And Shoulders

20 Minute Open Time.

Spend as much time on anything you feel is working well for you.

1. T-Spine Extension

2. Banded Lat Opener

3. Bicep Smash

3. Chest Smash

Warm Up.

Banded Pull Apart x 30

Ski x 10 Cal

Dead Hang x 30 Seconds

x 2 Rounds

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 for personal training and admin; 0421 711 867
– Zak for personal training and nutrition coaching; 0416 671 733