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.