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 ]