CrossFit Barwon – CrossFit


OT90 alternating, 7 sets

Paused Back Squat (4 reps to low box)

starting at 65% and building

Weighted Pull-ups (Chest to bar, 4 reps across )


Metcon (2 Rounds for time)

2 rounds,

25/18 cal for time on the assault bikes


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