CrossFit Barwon – CrossFit
Strength
Metcon (No Measure)
E2MOM x 5
7 Cal
7 Sandbag squats
Goal is to sprint
Paused Front Squat (1 RM)
Front Squat (1 x 10 @ 75% of Above Paused)
Metcon (AMRAP – Reps)
2 Minute AMRAPs 1 minute rest
Bulgarian Split squat – start with jumping
Do the other side
Then Banded weighted glute bridge
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.