CrossFit Barwon – The Plague Program
Brief
Equipment requirements:
Floor to roll on
Backpack
Maybe a Kettlebell or dumbbell
8 am Stretching session:
https://youtu.be/RxGSUiotS70
5:30 pm WOD on TouTube and Zoom
https://youtu.be/AEQcASnbr90
Skill
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
Conditioning
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
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