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.

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