CrossFit Barwon – Friday Night Fix

The Hip Spin Up

10 minute flow to open up the hips, hamstrings, low back and glutes.


Quad Smash x 2 minutes each leg

Gut Smash x 2 minutes

Tricep Smash x 2 minutes each side

Lat Smash x 2 minutes each side

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

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