CrossFit Barwon – CrossFit


In seeking happiness for others, you will find it in yourself.

You know i want you to have strong AF glutes.

So we are hitting hip thrust one last time before we get into some of the bigger movements.

Get some.

Hip Thrusts (5×8 ( working set ) @RPE 7

Again a little heavier than last week.

Every 2.30 complete both movements.

Bench Press (5×8 ( working sets ) @ RPE 7)

Incline DB Variation

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

10 x Sumo Dead Lift High Pull

10 x Push Ups

30kg / 50kg
All gas no brakes.

Shoulder warmup (No Measure)

2 rounds of 10 reps of each:

Arm Bar
Bottoms up press

Finish each round with 20 banded hip thrusts

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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