CrossFit Barwon – CrossFit
Strength
Metcon (Weight)
On the 4 min for 5 rounds
2 Front squats @ 90% 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 x Front Squat – building
2 x Goblet Squat – building
3 x Wall Ball Shots
Finisher
Couch Stretch