CrossFit Barwon – CrossFit


A: Recreational runner (Time)

1000m run

rest 2 minutes

800m run

rest 90 seconds

600m run

rest 1 minute

400m run

rest 30 seconds

200m run

B: Back Rack Lunge (20 rep max, walking)


EDWU: 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

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