CrossFit Barwon – CrossFit


Love is the pursuit of the whole.

REtest!!! so pumped to get after it

Barwon Benchmark Alpha (Time)

7 rounds for time

3 Peg Board Climbs
6 Front Squats 85/60kg

Squat warmup (No Measure)

4 rounds of 20″ on 10 Second off
air squats

3 rounds [
10 dead bugs WITH kettlebell
10 hip swivel
10 twisting bears]

Banded work
50 hip taps total
10 hip rainbows per side
50 psoas march
20 sissy squats
20 box step ups
10 deep goblet squats paused
round out this warmp up with an additional:

10 single arm rows per side

20 banded pull aparts

Peb boards technique and scaling work

– Bottom shape

– Hand releases

– Peg change

– see how high you can go?

Ramp the wod by doing as many rounds as necessary: (at least 4)

3 Front squats

2 commando pullup in tuck sit or scaling option

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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