CrossFit Barwon – CrossFit
Conditioning
Death By 10m (AMRAP – Rounds and Reps)
Death by 10m
Finisher
Metcon (No Measure)
Calf smashing, and gut smashing
Warm-up
Brief: 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