CrossFit Barwon – CrossFit
Strength
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
5 Deadlifts 80/55 kg
10 Bar facing burpees
+ 10/ 7.5 kg per round
Accessory Work
Metcon (Weight)
3+ rounds
20 Hip extentions
straight into
1 minute weighted wall sit
Warm-up
Warm-up (No Measure)
EDWU
10 minute of work
10/side Deadbugs
10 banded good mornings
5 cat cows
DEADLIFT patterning work
THIS IS THE MOST FUNDAMENTAL movement there is, so let’s go deep.
– bracing
– initiation
– stance/feet direction and why
– torque
– perfect bottom position