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

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