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
