CrossFit Barwon – CrossFit
Strength
Box Squat (1 RM)
– Back
– Below parralell
– Pauses
– YOU CAN NOT DUMP THESE, use spotters as required
Weighted Pull-ups (2 RM)
IF you cannot do weighted pullups,
grab a fat band and do 5 sets of MAXIMUM reps with 2:30 rest between, can even do assisted reps if you really really wanna get pullups faster, but these will make you super sore.
Accessory Work
Metcon (No Measure)
3 rounds
20 glute bridge
15 sissy squats
10 nordic curls
Warm-up
Warm-up (No Measure)
5 rounds
10 ATG split squat
10 cossack squat
30″ plank
10 back extensions with pause
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