CrossFit Barwon – CrossFit


“If you change the way you look at things, the things you look at change.”

Skill Day

Today we are doing some gymnastics with the false grip pull up. The goal eventually will be ring muscle ups… how exciting.

False Grip Pull Up (No Measure)

Scale back to false grip ring rows

E2MOM ( 8 Minutes ) (No Measure)

1). Incline Dumbbell Row x 10

2). Counter Balance Cossack Squat x 10 ( 5 ES )
I want these to be light as we have super total tomorrow.

Metcon ( Time ) (Time)

100 Double Unders

50 Alt Dumbbell Snatches

100 Double Unders

50 Walking Lunges

100 Double Unders
Take it easy on the DB snatch weight.

Warm Up

3 Rounds

1. Scap Pull Up x 10

2. 90/90 Hips x 10

3. Cossack Squat x 6

4. Kb Snatch x 10

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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