CrossFit Barwon – CrossFit
Strength
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.
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