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