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!