CrossFit Barwon – CrossFit

Strength

Back Squat (20-15-10-15-20)

First sets of 20 and 15 should be lighter then the second set

the 10 should be a PR

Body Building

Metcon (No Measure)

2′ on 1′ off – for total decimation

glute bridge

evil wheel

hip extension

banded tucks

*weight all these as much as you can

Warm-up

Squat warmup (No Measure)

3 rounds [

10 dead bugs WITH yoga block

10 hip swivel extensions no hands

10 table rocks]

20 m monster walk

20 m backwards monster walk

10 m/side banded side step

10 lunge – lunge – squat with band

then 3 rounds [

30″ wall sit – varations

7 TNG Goblet squat Building wide/close/regular ]

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