CrossFit Barwon – CrossFit

Endurance

Metcon (4 Rounds for time)

4 Sets starting every 6 mins

12 Goblet Squats AHAP 45/35kg

600 mt run
Goal is sub 3 min rounds

Goblet weight: Heavy medballs 😉

Warm-up

Warm-up (No Measure)

EDWU 6.1

100 mt Jog

10 straight leg raises

20 Mountain climbers

20 Hip swivels

100 mt Jog

20 Alternating Supine bridge

20 Mountain climbers

10 Hip gate openers p/s p/d

100 mt Jog

Monster walk – banded

Forward

Backward

Sideways

10 Plate Squats – banded

5 Plate squats – no band

Then 5 mins to play with medball weights

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