CrossFit Barwon – CrossFit
Strength
A: Back Rack rear lunge
4 sets for load,
6 box jumps 30 / 24″
9 Strict pullups
12 rear lunge off step – building
rest 2:30
B: Metcon (Weight)
6(3 per side) sets of the following carries for load
20m overhead
40m front rack
60m farmers
Warm-up
EDWU: Warm-up (No Measure)
3 sets
20 partner paloff press/side
20 Russian step ups
20 frog pump
20 close stance kb squat – build
Lets have a quick look at lunge patterns