CrossFit Barwon – CrossFit
Brief
8:30 am live wod
https://youtu.be/UJCYcAm3RjU
Conditioning
Metcon (AMRAP – Reps)
EMOM x 21
1) 15 Burpees
2) 15 Backpack squats
3) 15 Backpack deadlifts
Finisher
Metcon (Time)
100 Pushups for time, in as few sets as possible
can use side plank
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