CrossFit Barwon – CrossFit

Wod links

Daily Wod brief

https://youtu.be/Wn-HIveHKKA

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/VGHVZiMcZeA

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 holds with 1 minute rest.

If you got 50 reps last week, grab your pet or several liters of water for your sets – always start with a no weight set though.

Gymnastics

Metcon (AMRAP – Reps)

2 Minutes on 1 minute off – AMRAPS

1) Pike HS Hold

2) PIke compressions

3) Straddle hollow holds

twice through

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