SUPER TOATAL ( Tommy’s Birthday )
Its time to lift heavy shit and celebrate our not so little legends birthday.
DON’T BE SHY
CrossFit Barwon – CrossFit
“Don’t let yesterday take up too much of today.
Its another week of split squats we are just doing a different variation.
Today we are going after the quads with the front foot elevated variation.
Split Squat (4×8 Each Leg ( working sets ) @ RPE 6)
Dual Dumbbell And Front Foot Elevated ( plate )
Rest 90 Seconds After Each Working Set
E2MOM ( 8 Minutes ) (4 Rounds for weight)
1). Weighted Wall Sit ( 30 Seconds )
2). Hollow Body Hold ( 30 Seconds )
Choose weight wisely.
Metcon (AMRAP – Rounds and Reps)
Dumbbell Box Step Over x 6
Bike Cal x 8/10
Abb Matt Sit Ups x 12
6 Minute AMRAP
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
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 for personal training and admin; 0421 711 867
– Zak for personal training and nutrition coaching; 0416 671 733