CrossFit Barwon – CrossFit
Strength
The Other Total (Total Weight)
Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
Warm-up
Brief: Squat warmup (No Measure)
EDWU
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