CrossFit Barwon – CrossFit

Conditioning

Metcon (Time)

For time

200m Sled pull at BDW

400m Walking lunge

800m Run

Rx+ Vest

Warm-up

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
spend 5-10 minutes playing with the sled and building to BDW

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