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