CrossFit Barwon – CrossFit


Never discourage anyone…who continually makes progress, no matter how slow.

Skill Day

Today is a chance to go for a new height box jump, perhaps its a fesar thing os just a simple adaptation thing, Be safe and trust yourself. Fun little core WOD to put a check on the midline stiffness abillity.

Metcon (No Measure)

EMOM x 14

1) 1 Box Jump

2) 3 Max Deficit Strict HSPU

Max Height Box Jump (Distance)

Max Height Box Jump

Max Distance Deficit HSPU (Distance)

Metcon (Time)

Fot Time

35 GHD sit ups

70 Alternating DB Snatch

35 Toes to bar


3 rounds of 30″ of each

Seated plate press

Hollow hold

Russian BK swings Heavy

V-Tuck hold

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