CrossFit Barwon – CrossFit

Strength

Back Squat (1 Rep Max)

Finisher

Tabata Squats (AMRAP – Reps)

20 seconds max effort air squats

10 seconds rest

x8

lowest round counts

10-12 Standard

13-16 Better then average

17-19 Elite

20+ Your going to be sore tomorrow…and the next day

Warm-up

Squat warmup 2021 (No Measure)

30 Dead bugs

30 Hip swivel – no hands

30 Bird dogs

30 m Banded Side step ( 15 each way )

30 rear lunges off step

30 m Banded Side step ( 15 each way)

30 Wall sit march steps

30 Clam raises (15 each way)

30 Sissy squats – Keep high

30 Clam Raises (15 each way)

10 Jump squats AHAP

Warm-up (No Measure)

Blood Flow is important

ramp up

10 with empty bar

10 box step downs

10 sissy squats

2 rounds

3 squats

10 box step downs

10 sissy squats

2 rounds

2 squats

10 box step downs

10 sissy squats

then go HAM

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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