CrossFit Barwon – CrossFit

Strength

Paused Back Squat (rest 3-5 min)

5 sets

5 seated box jumps

5 paused back squats at 75+%

10 double kb swings

Warm-up

Squat warmup (No Measure)

### EDWU 5.0 ###

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
ramp up to your back squat weight buy doing sets of 3-4 reps

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