CrossFit Barwon – CrossFit

VO2 Training

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Strict 😉

Warm-up

Flow – Hip complex (No Measure)

EDWU

Everthing is 10 or 10/Side

Supine Hip swivel

Twisting Glute Bridges

Hip swivel

Table rocks

Hands-free Hip swivel

Down Dog → Deep Lunge

Hindu Pushups

Squat w/ Knee Drops

Squat → Thoracic Bridges

Down Dog w/ Lateral Chain Opener

Cossack Switches

Segmental Lunge Complex x 12/side
Movement prefection

Pullup

– hollow

– scaps first

– ROM

Pushup

– shoulder action

– hip action

– depth

Squat

– tension

– tension

– more tension

– spine and depth

%d bloggers like this: