CrossFit Barwon – CrossFit


Metcon (No Measure)

10 Min emom

1) 5 banded cat cows

2) 10 Spanish squats


6 Rounds Starting a new one every 3 min

Start at 50% of 1 rm

Paused Back Squat (4 tempo back squats 33XX tempo)

Bench Press (Decline 8 reps)


Metcon (AMRAP – Reps)

2 minute amrap 2 min rest

Bulgarian Split squats – AMRAP jumping at the start

do each side once


Warm-up (No Measure)

3 rounds [

10 dead bugs WITH kettlebell in FS

10 hip swivel extensions with kb press

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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