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

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