CrossFit Barwon – CrossFit


8:30 am live wod


Metcon (AMRAP – Reps)

EMOM x 21

1) 15 Burpees

2) 15 Backpack squats

3) 15 Backpack deadlifts


Metcon (Time)

100 Pushups for time, in as few sets as possible

can use side plank


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

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