CrossFit Barwon – CrossFit

Strength

Alternating on the 90″

Paused Back Squat (E3OM, 3 reps Building from 70%)

Weighted Pull-ups (E3OM, 3 reps AHAP)

If you cant do weighted, double reps at bodyweight, or 4x rows

Finisher

Tabata Squats (AMRAP – Reps)

20 seconds max effort air squats

10 seconds rest

x8

lowest round counts

10-12 Standard

13-16 Better then average

17-19 Elite

20+ Your going to be sore tomorrow…and the next day
SPANISH SQUATS….. Mu AH ah ah

Warm-up

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
Use the rest on the time to build to your 70% and triage your squats patterns.

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