CrossFit Barwon – CrossFit
Mass
Back Squat (3 TRM)
Bench Press (1 TRM)
Warm-up
Warm-up (No Measure)
“A” Warmup
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
Back Squat Technique review
“B” warmup
2 rounds
10 scap shruggs
10 side lying windmills
10 Med ball chest pass
10 glute bridge
Bench press technique review
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