CrossFit Barwon – CrossFit
Strength
Metcon (No Measure)
E2MOM x 5
60″ Wall sit
3 light
3 med
3 heavy goblet squats
Paused Front Squat (Daily Max double : 5×1 at Daily max double)
Metcon (Time)
21-15-9-15-21
Pullups
Box step overs 22.5/15 kg
Cap 12 min
Rx+ Vest
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 Glute bridges holding a the top to Boy – Casey Veggies