CrossFit Barwon – CrossFit
Strength
Every 2:30 for 7 sets
2 Hang cleans
1 Front squats
1 down and up sled push at same weight as your barbell
@75% Front Squat [ Ideally ]
Hang Clean (WOD REPS)
Front Squat (WOD REPS)
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
After then spend time doing team drills while building!!!