CrossFit Barwon – CrossFit
Strength
A: Deadlift (Build to a heavy set of 5)
B: Box Jumps (EMOM x 10 2 reps building)
Weaknesses
Metcon (No Measure)
Breaking Power:
Deficit Pulls at 60% , 4 x 2 reps
Spine: 5 rounds
10 Straight leg raise /side
10 static BPA good morning
Warm-up
Warm-up (No Measure)
2 Rounds
Hinge clinic
20 butt to wall
10 BPA
20 PVC GM
10 BPA
20 Band resisted GM
10 BPA
20 KB GM
10 BPA
10 Barbell RDLs
Then start to build weight