CrossFit Barwon – CrossFit


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


Metcon (No Measure)

Spine: 3 sets

1 minute QL walk

30 Hypers

Hips: 3 sets

30 Leg lifts

30 hip banded BM


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

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