Day one

CrossFit Barwon – CrossFit

Wod links

Daily Wod brief

https://youtu.be/z92SmotjqQA

6:45 pm Nutrition Q and A

on Zoom, Same as above link

Quality Work

Monday Leg/Knee work (AMRAP – Reps)

ISO Knees over toes hold 2 minutes building volume each week

Patrick Step Ups

4 x 10 per side

1 x 50 per side

[progress 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, one minute rest

Patrick step ups 0mm]

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

Threshold Training

1-Mile Run (Time)

Max Effort 1-Mile Run