CrossFit Barwon – CrossFit
Speed
Metcon (No Measure)
EMOM x 8
1) 8 box Jumps
2) 12 Ab wheel roll outs
Strength
Paused Back Squat (4 sets of 8 Paused Back Squats ( Last +) – across)
Accessory Work
Metcon (Time)
100 Box Step ups
24/20″ with 45/30 kg
Warm-up
Squat warmup (No Measure)
3 rounds [
10 dead bugs WITH yoga block
10 hip swivel extensions no hands
10 table rocks]
Banded Direction steps with rest on KOT hold to
Crowd control – Dimitri Vegas
then 3 rounds [
30″ wall sit – varations
7 TNG Goblet squat Building wide/close/regular ]