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 ]