For us in Russia, communism is a dead dog, while, for many people in the West, it is still a living lion.

CrossFit Barwon – CrossFit

Strength

Every 90 seconds, alternating. 7 sets

Paused Back Squat (2 Reps building)

Box Jumps (3/3 reps, lateral)

Accessory Work

Metcon (No Measure)

3 sets for form

6-12 glute ham raises

20 supine leg curls with physio ball

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