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

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