CrossFit Barwon – CrossFit


A: Paused Front Squat

6 sets with 2 min between rounds

6 Box jumps ( open height )

6 Paused front squats @ >= 70%

6 Strict hand stand pushups

scale dumbbell press for hspu

B: Dips (Tabata Dips, for maximum reps)


Brief: Warm-up (No Measure)


5 minutes of walking lunges – every complaint is 3 burpees

Air squat grandparent progression

Toe touch

Toe touch + box touch

Toe touch + sit

Toe touch + sit + posture to stand

Posture to sit to stand

Air squat no box

Closed grip front rack

If your front squat it not virtuous, strap in and feel the humility.

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