CrossFit Barwon – CrossFit
Mass
Front Squat (6 Rep Max)
Front Squat (Back off sets, 5 x 3 at 6 RM)
Accessory Work
Metcon (AMRAP – Rounds)
Time permitting,
as many sets as possible of:
8 Per side box step downs
8 Max ROM Sissy Squats
8 Sandbag or ball overhead press
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
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