CrossFit Barwon – CrossFit

Strength

Metcon (Weight)

EMOM x 8

1) 15 Kettlebell swings building

1) 15 Hinge rows

Front Squat (#SANDBAG SQUAT# 6+-6+ drop set, 6 rounds)

Metcon (Distance)

10 Minute AMRAP

Walking Lunges

*EMOM 4 devils press

Warm-up

Squat warmup (No Measure)

3 rounds [

10 dead bugs WITH kettlebell

10 hip swivel extensions with kb + rotate into squat if you’re a hero

10 twisting bears]

Banded bottom to bottom Squats to Boy – Casey Veggies

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