CrossFit Barwon – CrossFit Bootcamp
Strength
Goblet Squat (SINGLE OR DOUBLE, KETTLE BELL OR SANDBAG)
E2MOM x 5 SETS
Romanian Deadlift (SINGLE LEG)
Deadlift starting at the hips and going down but not touching the ground
EMOM X 10
1) 10 LHS
2) 10 RHS
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 MINUTE AMRAP
20 OVERHEAD PLATE LUNGES
20 KETTLE BELL SUMO DEAD LIFT HIGH PULLS
20 SIT UPS
Warm-up
Warm-up (No Measure)
3 sets
10 quad pulls
10 knee pulls
10 lunges
10 toe hold squats
then squat work form precision, international compression focus