CrossFit Barwon – CrossFit
Mass
Back Squat (7 RM)
http://4.bp.blogspot.com/-Du-j7YUtXd0/UVh-S-xJrqI/AAAAAAAAAiQ/Tpkj5-XGmRc/s1600/pic3.png
little guide to see what your Rep maxes may be close to
Back Squat (5 x 3 at 7 rm, 3 min rest between )
Body Building
Metcon (Weight)
waist training
20 hanging weighted leg raises
10/side weighted side bends
3 rounds
Warm-up
Squat warmup (No Measure)
4 rounds of 20″ on 10 Second off
air squats
3 rounds [
10 dead bugs WITH kettlebell
10 hip swivel extensions with kb + rotate into squat if you’re a hero
10 twisting bears]
Banded work
50 hip taps per side
10 hip rainbows per side
50 hip flexor pulls per side
20 sissy squats
20 box step ups
10 deep goblet squats paused
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