CrossFit Barwon – CrossFit
Speed
Metcon (No Measure)
EMOM x 8
5 Jumping + 5 normal
Bulgarian Split Squats
1) RHS
2) LHS
Front Squat (5 super sets, as heavy as form allows)
5 Front squats
10 Goblet squats
15 Wallball shots
Metcon (Weight)
Weighted Banded glute bridge to songs
– class can pick from a few options
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 work
10 m broad jumps
20 m lunge
10m side step
10m other side step
wall sit until everyone has done this, then do it all again.