CrossFit Barwon – CrossFit


Metcon (4 Rounds for reps)

4 rounds

3 minute amrap

400m run

max rep thrusters starting at 45/30kg

4 minutes rest

if you loose/win drop/add weights


Metcon (No Measure)

Legs: 3 sets

Single leg box step ups, 8/side

Banded bird dogs 15/side

Arms: 3 sets

Half kneeling bottoms up press 8/side

Weight in hands dead bugs 15/side


Sprinters (No Measure)

400m run

8/side lying leg raise with bent knee

8/side lying leg raise with straight knee

4/direction Lying seated hip twists

8 legs over head into pancake

8/side bird dogs

8/side fire hydrant

4/side scorpion

8/side arm swings

form running drills

– high knees

– butt kicks

– back pedal

– karaoke

– 4x flying starts
Super set running drills with 10 squats

Warm-up (No Measure)

3 Rounds

Driveway sprint

4 Thrusters building to game weight

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