CrossFit Barwon – CrossFit

Speed

Back Squat

6 Rounds of the following superset

60″ Wall sit

5 Paused Back Squats 100/70 kg

1 Hand over hand sled pull

RAR

Metcon (Weight)

8 Minute Tabata

Kb Snatch

alternate each round

Warm-up

Warm-up (No Measure)

10 minute of

1 x 30″ air squat OTM

fill the rest of the time with band pull apart

straight into

alternating with

30″ marching wall sit OTM

straight into

fill the rest of the time with hollow holds

back squat tension drills

– bottom position v bottomed out

– core tension

– hip tension

– speed

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