CrossFit Barwon – The Plague Program


Equipment requirements:

Floor to roll on


Maybe a Kettlebell or dumbbell

8 am Stretching session:

5:30 pm WOD on TouTube and Zoom


Metcon (AMRAP – Reps)

E2OM x 4

10 reps of one of the following

i) Close stance goblet squat

ii) Deck squat

iii) Weighted deck squat

iv) Deck pistol

v) Weighted deck pistol


Metcon (Time)

5 rounds for time

200m back pack run

15 straight leg raise to hip lift

30 Russian swings

Cashout 3 minute reverse plank


Warm-up (No Measure)

20 ankle circles

20 knee circles

20 hip circles

20 stagger stance toe touch/side

20 downdog to seal

20 calf pumps/side

20 knees to armpits

20 heals to butt

%d bloggers like this: