CrossFit Barwon – CrossFit

Strength

Metcon (No Measure)

EMOM x 8

1) 10 pistol squats

2) 5 seated box jumps

Paused Back Squat (10 x 2 at > 80%)

Metcon (Weight)

3 rounds

60″ weighted wall sit

10 Double kb front squats

10 Goblet squats

60″ wall sit

R:90

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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