CrossFit Barwon – CrossFit


A: Front Squat (Starting at 50%, 5 reps every 2 min +5 / 2.5)

I’m not your buddy, friend! (Time)

100 meter buddy lunge, total. [so 50 m each]

Cool Down

Sit in the bottom of a squat and practice box breathing, for 5 minutes.


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

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