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

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