CrossFit Barwon – CrossFit


Metcon (Time)

3 rounds for time

1000m run

100m sled pull at body weight

10 burpee bar muscle ups

Cool Down

calves—all the calves


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
learn how to do bar mu with band using swing 😉

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