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

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