CrossFit Barwon – CrossFit
Strength
Day 2a/5
i: Back Squat (5 sets of 7 across at 70%)
ii: Shoulder Press (5 sets of 8-12 reps using dumbbells)
Finisher
Strength session finisher A (AMRAP – Reps)
7 Minute AMRAP in pairs
Cal
Cal only move while partner is in a wall sit [ 25+ kg ]
Warm-up
Squat warmup (No Measure)
EDWU
40 step death march
10/ side straight leg raise
20 single arm table rock
20 tucked glute bridge
10 supine flares
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