CrossFit Barwon – CrossFit

Strength

Bench Press (5,5,5,3,3,3,1,1,1)

Start set of 5 @ above 70%

Increase weight every set

Conditioning

Metcon (Time)

16-12-8

Pistol Squats

C2B
Time Cap: 5 Min

Warm-up

Warm-up (No Measure)

EDWU 6.1

10 mins of the following

20 Band pull apart into

10 mt lunge

15 Face pulls into

10 mt lunge

10 Hollow rocks into

10 mt lunge

Then grab a partner and warm up with reps of 5-3 until you reach your starting weight – above 70%

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