CrossFit Barwon – Elite Weightlifting

Weightlifting

Box Jumps (2 rm)

Box Jumps (4 x 5 reps seated)

Accessory Work

Metcon (No Measure)

For body building quality

5 giant sets

30 hip extension

30 ahap weighted set ups (15-15)

30 banned kb swings

1′ Chinese plank – also heavy

Warm-up

Warm-up (No Measure)

5 sets

10 baby cow raises

10 quad pulls

5 -2 squat 2 pike

10 heal pulls

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