CrossFit Barwon – CrossFit
Strength
Thruster (5 sets of 7, with a 1 Minute wall sit prior)
Accessory Work
Metcon (Time)
In Teams of 3 Complete AFAP
150 Evil Wheels
100 Russian Hamstrings / Glute Ham Raises
And if you’re insane, wear a vest.
Warm-up
Squat warmup (No Measure)
EDWU
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