CrossFit Barwon – CrossFit Bootcamp
Strength
Post Plague Total (Total Weight)
Front Squat (1 Rep Max)
Push Press (1 Rep Max)
Sumo Deadlift (1 Rep Max)
Strict time domains, reps outside, DO NOT COUNT
12 MIn each
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 ]