CrossFit Barwon – CrossFit
Brief
Daily Wod bief
https://youtu.be/Dl8-nmDqjZ8
6:30 am Zoom link
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/wu50vWGSAXE
Quality Work
Friday Knee/Leg Work (AMRAP – Reps)
ISO Knees over toes hold 2 minutes building volume each week
VMO squat
4 x 10
1 x max (stop at 50)
A] Knees over toes calf raise
3 sets of 20
or 3 sets of 10 per side
B] L-sits
3 sets of 30 seconds
[2 sets of iso hold 1 minute rest]
Gymnastics
Metcon (AMRAP – Reps)
EMOM x 24
1) 30 hollow rocks
2) 30″ down dog
3) 10 prone BTN press
[score hollow rocks]
