CrossFit Barwon – CrossFit


Metcon (Weight)

On the 90″ for 7 sets


1 Paused Back Squat

1 Deadlift
90% of 1RM BS

80% of 1RM DL


Squat warmup (No Measure)


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

Technique revision

Warm-up (No Measure)

Spend 10 mins revising and executing great form

Then start building to WOD weight

Paused Back Squat


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