CrossFit Barwon – Elite Chinese weightlifting


Today is a STRENGTH day, as CrossFit is a “strength and conditioning” program its vitally important to be strong as we can.

BUT, strength without flexibility is a recipe for injury, as is the reverse.

Also, we’ll have a chat about food and nutrition.


Spend about 10 minute attacking your personal flexibilty or stabilitiy issues.


Squat warmup (No Measure)


20 walking lunge

10/ side straight leg raise

20 hip swivel

20 Alternating supine bridge

10/ direction hip gate openers

20 m monster walk

20 m backwards monster walk

10 m/side banded side step

10 banded squats therapy, 5 without band

then 3 rounds

30″ wall sit

7 TNG Goblet squat Building


Back Squat (5 sets of 3 reps, building)

Accessory Work

Metcon (Weight)

4 rounds for form(fun)

driveway sled push

100m farmers carry


5 Minute box breathing