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]


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