CrossFit Barwon – CrossFit
Strength
A: Deadlift
Starting at 40/25kg.
EMOM 5 Burpees and 2 deadlifts, +20/10kg per minute
B: Metcon (Weight)
EMOM x 14
7 Single leg box step ups weighted with a bar
change legs each minute
Weaknesses
Metcon (No Measure)
Spine: 3 sets
1 minute QL walk
30 Hypers
Hips: 3 sets
30 Leg lifts
30 hip banded BM
Warm-up
EDWU: Warm-up (No Measure)
10 Cat cows
50 Bird dogs
50 Deadbugs
50 Banded good morning
Deadlift tech
– 2 hand rule
– HINGE not squat
– Tension