CrossFit Barwon – CrossFit

Strength

Back Squat

EMOM x 14

1) 3 x 5″ negative wide stance back squats

2) 30″ ring support hold

aim for 3 heavy sets

rest1: Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

10 devils press

50m carry – ahap

In the weight vest

[Rx+ NTN breathing]

Warm-up

Warm-up (No Measure)

2 minute couch stretch per side during the brief.

20 m bear crawl

20 m lunge

20 m crab walk

20 m lunge

20 m frog jumps

20 m side lunges

2 rounds

technique on the wide stance squats and the ring holds

during ramp up get devils press ready and carries organised

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