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

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