CrossFit Barwon – CrossFit
Strength
Back Squat
E3OM x 4
6 back squats
+
10 Dips
Accessory Work
Metcon (Weight)
4 sets
60″ weighted wall sit
20 dual kb swings
60″ wall sit
rest 60″
Warm-up
Squat warmup (No Measure)
3 rounds [
10 dead bugs
10 hip swivel extensions
10 table rocks]
20 m monster walk
20 m backwards monster walk
10 m/side banded side step
10 banded squats therapy, 5 without band
then 3 rounds [
30″ wall sit
7 TNG Goblet squat Building ]