CrossFit Barwon – CrossFit
Strength Prep
Metcon (No Measure)
EMOM x 8
1) 12 Spanish Squats
2) 6 Box Jumps – go big
Strength
Front Squat (2 Power cleans and 4 Front squat)
Finisher
Metcon (Time)
10-8-6-4-2
Bar pull overs
30 Double unders Before each set
Warm-up
Squat warmup 2021 (No Measure)
3 rounds [
10 Dead bugs
10 Hip swivel extensions
10 Bird dogs]
Banded work – [all walks with Kb in offset]
20 m Monster walk
40 Frog Pumps
20 m backwards monster walk
40 Glute bridges
40 m Side steps
40 Wall sit hip abductions
20 Goblet squats on tension