CrossFit Barwon – CrossFit
Hero
Jason (Time)
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
Warm-up
Warm-up (No Measure)
TMF quad extension work
2 rounds per leg
1 minute foam roll quad
15 Ham string curls in lunge
10 Long BSS
Tabata x 5 min
Hollow rocks
Down Dog hold
Tabata x 5 min
Superman rocks
Table rock hold
Muscle up progressions work
– False grip
– Rows
– Row to hold
– Hold to Bottom Dip
– Row to bottom dip
– Press out
– Hollow False grip Pullup
– Body weight Row hold to transition
– Strict Ring Muscle up
Tabata x 3
Good morning to Bottom squat to stand
Shoulder circles