CrossFit Barwon – CrossFit


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


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.