CrossFit Barwon – CrossFit
Wod links
Daily Wod brief
https://youtu.be/Phr7cXpqoNY
8:00 am Stretching – thorasic
On zoom follow along or log in yourself at:
https://my.gymnasticbodies.com/wp-login.php
Username: coach@crossfitbarwon.com.au
Password: 9HCMV!5!
9:00 am Hero wod
Zoom Link
https://us02web.zoom.us/j/2798529408?pwd=ejhKcUFYZzNod0pCUzl4R0g1TUpRQT09
Meeting ID: 279 852 9408
Passcode: barwon
Youtube Link
https://youtu.be/0BjiLYT2sIc
Hero
ZACHARY TELLIER (Time)
For Time
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
Warm-up
Flow – Hip complex (No Measure)
EDWU
Everthing is 10 or 10/Side
Supine Hip swivel
Twisting Glute Bridges
Hip swivel
Table rocks
Hands-free Hip swivel
Down Dog → Deep Lunge
Hindu Pushups
Squat w/ Knee Drops
Squat → Thoracic Bridges
Down Dog w/ Lateral Chain Opener
Cossack Switches
Segmental Lunge Complex x 12/side