CrossFit Barwon – CrossFit
Strength
Back Squat (Squat to le-maximum!)
Weaknesses
Warm-up (No Measure)
Do you go down and not come back up?
Do this: 3 x 15 Hip belt Squats R90
and 3 x 20 Spanish Squat R45
Do you go down then your butt and knees fly back and you end up in a pile of shame?
Do this: 3 x 8 RDL R90
and 3 x 20 Back extension 15/10kg R45
Warm-up
Warm-up (No Measure)
3 Rounds
15 Banded side raises p/s
15 Banded Kickbacks p/s
15 Banded slow and controlled squats
Then 2 Rounds
6 Box Jumps
30 Banded abductions
6 Box Jumps
30 Banded Frog pumps
6 Box jumps
Then 1 set
10 awesome looking barbell backsquats
Start warm up sets