CrossFit Barwon – CrossFit
Endurance
Metcon (Time)
1200m Run
120 Wall ball shots
1200m Run
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
Wall ball Triage, what do you need to make your wall balls virtuous?
Heals/ hips / depth/ target?