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

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