CrossFit Barwon – CrossFit

Strength Prep

Metcon (No Measure)

EMOM x 8

1) 30 Wall Sit

2) 15″ L Sit

Start EVERY minute with 2 clapping pushups


Every 90″ for 10 Rounds

Starting at 50%+

Do both exercises within the 90″

Front Squat (10 x 3)

Weighted P’bar dip (10 x 6)

Parallel Bar dips


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.