CrossFit Barwon – CrossFit
Strength
Front Squat (2-4 sets of 8-12 reps)
Goal is to stay on tension for the whole set.
Aim for moderate loading.
Accessory Work
Metcon (No Measure)
90″ wall sit
15 double kb swings – heavy
rest approx 1:1
3-5 sets
Metcon
Metcon (Weight)
2 rounds for high intensity, going with a partner, again 1:1
200m run
12 Double DB thruster
200m run
Warm-up
Warm-up (No Measure)
7 Minutes of:
10/side dead bugs
10/side single arm kb swing
40m banded kb carry
into 3 sets
30 wall sit
1 x 30″ banded kb squat