CrossFit Barwon – CrossFit

Strength Prep

Metcon (No Measure)

EMOM x 8

1) 6 Jumping Barbell Back squats

2) 15 m Quadruped Walk

Strength

Hip Thrusts (4 x 10 AHAP)

Back Squat (30 reps at 70% AFAP [Cap 12])

Finisher

Metcon (AMRAP – Reps)

Tabata Spanish Squats for max reps

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.

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