CrossFit Barwon – CrossFit

Intention

Necessity is the mother of invention.

Force Day on a saturday – YEAH BUDDY

Get after some big lifts and then chase eachother on a sprint to the end, K.I.S.S

Paused Back Squat (Paused BS x 1
BS x 1

Daily Max)

Metcon (Time)

7 rounds for time in pairs UGIG

10/7 Cal Bike

30″ Weighted wallsit

10 Goblet squats

Fellas

12/14/16/20/24/28/32

Ladies

8/10/12/14/16/20/24

Squat warmup 2021 (No Measure)

30 Dead bugs

30 Hip swivel – no hands

30 Bird dogs

30 m Banded Side step ( 15 each way )

30 rear lunges off step

30 m Banded Side step ( 15 each way)

30 Wall sit march steps

30 Clam raises (15 each way)

30 Sissy squats – Keep high

30 Clam Raises (15 each way)

10 Jump squats AHAP

Social Links (No Measure)

– Group Chat on Discord: https://discord.gg/WcJVSwk3CN
– 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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