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