CrossFit Barwon – CrossFit
Strength
Metcon (Time)
For Time
10,000 lb Cumulative Back Squats
20 Burpees each time you rack the bar
10,000 = 4536KG
Warm-up
Wallball Madness
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