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