CrossFit Barwon – CrossFit

Strength

Metcon (AMRAP – Reps)

a) 4 sets

10 Double Kb Swings

10 Weighted sit ups

b) 5 sets of 30″ AMRAP RAR

Back squats @ > 60%

c) Bulgarian split squats

10 weighted

10 jumping

10 regular

do 30 reps on one side then 30 reps on the other, rest 90″, 4 rounds

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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