CrossFit Barwon – CrossFit
Strength
A: Back Squat (5 rep max)
B: Front Squat (3 rep max)
C: Overhead Squat (1 rep max)
Warm-up
I don’t take this fitness stuff all to serious most of the time but try to get yourself into an aggressive mindset while you warm-up, your personal records happen between the ears BEFORE you un-rack the bar, if you have self doubt just acknowledge it and replace it with confidence and belief that you already can make the set. Carry on Sarah – Dudley
EDWU: 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