CrossFit Barwon – CrossFit

Conditioning

Metcon (Time)

21-18-15-12-9-6-3

Back Squat

Burpee box jumps overs 24/20″

Squat weights

Gentelman: 40-60-80-100-110-120-130

Ladies: 25-40-55-70-77.5-85-92.5

20 Minute CAP

Weaknesses

Warm-up (No Measure)

Stamina:

Emom x 5

15 Spanish squat holding a KB

Flex:

Spend 10 minutes in a squat

Warm-up

Squat warmup (No Measure)

10/side leg swings

10 leg flares

20 hip swivel

20 split squats

20m monster walk

20m backwards monster walk

10/side banded side step

10 banded plate squats, 5 without band

then 3 rounds

3 x 5 Reps goblet squat, bare foot with perfect form

dymanic hip flexion and extension

2 RM distance boardjump, no pause

%d bloggers like this: