CrossFit Barwon – CrossFit
Intention
“If there is no struggle, there is no progress.”
Back to the split squats today with the rear foot elevated variation. bye bye butt cheeks.
Bulgarian Split Squats (5 x 8 Each leg ( working sets ) @ RPE 6.5
)
Rest 90 seconds after each working set,
Metcon ( Time ) (AMRAP – Rounds and Reps)
16 Minutes:
18 cal row or ski
12 Push ups
6 Dumbbell squat snatches, alternating
17.5kg / 27.5kg
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