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

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