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 ]