CrossFit Barwon – CrossFit


Metcon (Time)

1200m Run

120 Wall ball shots

1200m Run


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
Wall ball Triage, what do you need to make your wall balls virtuous?

Heals/ hips / depth/ target?

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