CrossFit Barwon – CrossFit


A: Back Squat (5 rep max)

B: Front Squat (3 rep max)

C: Overhead Squat (1 rep max)


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

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