CrossFit Barwon – CrossFit
Strength
Bench Press (5 sets of 6-8 reps, 70%+)
Accessory Work
Metcon (Weight)
4 sets RAR
14-20 Seated alternating Z press
14 Off center med ball lunge
Warm-up
Warm-up (No Measure)
EDWU
10 Minute Work,
10 Scap shruggs
10 down dog to seal
10 Med ball chest pass
10 OH Tri extensions