Freeing yourself was one thing, claiming ownership of that freed self was another.

CrossFit Barwon – CrossFit Bootcamp

VO2 Training

Metcon (Time)

For time

400 m Run

40 Double Kettle bell clean

400 m Run

30 Double Kettle bell clean

400 m Run

20 Double Kettle bell clean

400 m Run

10 Double Kettle bell clean

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