CrossFit Barwon – CrossFit


Any man may easily do harm, but not every man can do good to another.

More retesting, good luck

Max Vertical Jump (Distance)

With two hands measure your two arm reach and then perform a max a 3 attempts to get a maxumim height jump, two handed touch and from a standing position.
you score is you total height less yourstanding reach

Back Squat (1 repitition max)

Back Squat (take 75% of above and perform a max set)

Dead Hang (Time)

single attampt

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:
– 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: