CrossFit Barwon – CrossFit

Strength

Front Squat

6 sets rest 4 minutes

3 weighted pullups

5 strict pullups

7 kipping pullups

9 front squats

11 wall ball shots

Aim to start at 60% and increase from there

Weighted Pull-ups (Wod reps)

Warm-up

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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