CrossFit Barwon – CrossFit

Wod links

Daily Wod brief

6:30 am Zoom link (

5:30 pm

Zoom Link

Meeting ID: 279 852 9408

Passcode: barwon

Youtube Link

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
3 sets of ISO holds 1 minute rest.

If you are killing it try to get 25% body weight on these on the goblet position.


Metcon (No Measure)

5 sets, 60″ on 10″ off


Front support

Pike hang

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