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

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