CrossFit Barwon – CrossFit

Strength

Day 5a/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

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