CrossFit Barwon – CrossFit

Wod links

Daily Wod bief

https://youtu.be/IzKZFK7-kkk

6:30 am Zoom link

https://zoom.us/j/97973770775 (https://zoom.us/j/97973770775)

5:30 pm

Zoom Link

https://us02web.zoom.us/j/2798529408?pwd=ejhKcUFYZzNod0pCUzl4R0g1TUpRQT09

Meeting ID: 279 852 9408

Passcode: barwon

Youtube Link

https://youtu.be/JjDN5gKMyWE

Quality Work

Thrusday Knee/leg work (AMRAP – Reps)

ISO Knees over toes hold 2 minutes building volume each week

Knees over toes squats

4 x 10

1 x max( stop at 50 reps )

– note reps and comment height

A] Nordic curl

3 sets of 10

super set with

B] Tibialis Raise

3 sets of 20

or 3 sets of 10 per side
[2 sets of iso hold with 1 minute rest]

VO2 Training

Metcon (Time)

Light warmup for this

3 rounds

10 front leg swings

10 side leg swings

20 a skips

20 wall HS pulls

2 mile run breathing ONLY through the nose,

– this will be slow, get over it

– walk some if you need to


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