CrossFit Barwon – CrossFit


Courage is knowing what not to fear.

Skill Day

Thought i’de bring back the precision jumps as a few ppl missed out and the ones that did get a chance loved it. and also the seated l-sit climbs as you might find you can get even better or possible higher as all the progression we’ve been doing. The WOD is pretty much going ot give you as heavy legs as possible. so pump it.

Metcon (No Measure)

EMOM x 14

1) 2 Precision jumps

2) 1 Seated V sit rope climb

Precision Jumps (Distance)

Broad jumps from one box to another box
emom reps

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

8 wallball shots

8 front rack barbell rear lunges

8 shuttle runs*
*10m = one shuttle


4 minute cardio to move a bit first

3 rounds

10 straddle compressions

10 fall away rope rows

10 jump lunges

10 bird dogs

pre WOD, 2 rounds

4 wall balls

4 Rear lunge with barbell

2 shuttle runs

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

%d bloggers like this: