CrossFit Barwon – CrossFit
Brief
Strength
Metcon (No Measure)
E4OM
10 Single leg jumping split squats
SS
10 pistol squats
then same on the other side
Conditioning
Team Richey Legs Gone Bad (AMRAP – Reps)
1 minute amraps on each for 5 rounds
1 + 1/4 Squat jumps
Jumping lunges
Air Squats
Rear lunge
Finisher
Metcon (No Measure)
Finisher, 5 minute AMRAP
Marching Wall sit
Warm-up
Warm-up (No Measure)
TFM Quad opener
3 Rounds
45″ on 15″ off
Quarter stance rainbows
Other side above
Single Leg RDL
Other side above