CrossFit Barwon – CrossFit Bootcamp

Strength

Paused Back Squat (10 x 1 – start at 80%+)

Accessory Work

Metcon (Weight)

4 rounds rest as required

20 banded kb swings

20 Spanish squats

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 ]

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