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.