CrossFit Barwon – CrossFit
Strength
A: Paused Front Squat (6 sets of 6 on the 3 minute, > 65%)
B: Metcon (AMRAP – Reps)
@18:00
Tababa Bottom to Bottom plate Squat 15/10 kg
for total reps
Warm-up
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