CrossFit Barwon – CrossFit

Conditioning

Metcon (Time)

5 rounds for time

80 meter walking lunge

200m run

50 bk swings 16/12kg

50 double unders

Rx+ all unbroken

Weaknesses

Flexi: Metcon (No Measure)

Hips:

foam roll couch for 2 min side,

then couch 3 min side

Calves:

bone saw calves 2 min side

then kneeling Achilles stretch 90″ min side

then standing Achilles stretch 90″ side

Warm-up

EDWU: Warm-up (No Measure)

10 leg swings/side

10 walking lunges as a group

10 leg swings/side

100 m run as a group

10 leg swings/side

10 bk swings as a group

10 leg swings/side

10 double unders

10 leg swings/side

and go!

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