CrossFit Barwon – CrossFit
Strength
Metcon (Weight)
On the 90″ for 7 sets
Alternating
1 Paused Back Squat
1 Deadlift
90% of 1RM BS
80% of 1RM DL
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
Technique revision
Warm-up (No Measure)
Spend 10 mins revising and executing great form
Then start building to WOD weight