CrossFit Barwon – CrossFit

Strength

Metcon (Weight)

On the 4 min for 5 rounds

2 Front squats @ 80% of 1 RM

8 Goblet squats 30-40% FS Max

10 Wallballs
Work: 75″ Rest: 2’45”

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

Warm-up (No Measure)

EMOM x 6

1 FS Building

2 Goblet Squats

3 Wall Balls

Front Squat (Data)

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