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

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