CrossFit Barwon – CrossFit

Strength Prep

Metcon (No Measure)

E2MOM x 4

12 Banded Pull Throughs

6 Med bass side toss

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

Weighted?

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

Stay connected

Social Links (No Measure)

– Group Chat on Discord: https://discord.gg/WcJVSwk3CN

– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.

– Follow us on Instagram @crossfitbarwon

– Dudley’s number 0421 711 867

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