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!!!

%d bloggers like this: