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

Back Squat (Data mining)

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