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

Tuesday Knee/Leg Work (AMRAP – Reps)

ISO Knees over toes hold 2 minutes building volume each week

Glutes to heals split squat

4 sets of 5 per side

1 set of max per side (stop at 25)

Progress weight/height once you can complete the 25 reps

A] Standing calf raises

3 set of 20


3 sets of 10 each side

B] L-Sit

3 sets of 30″
4 sets of ISO holds.

Work towards split squats on the ground, once you get 25 per side on the ground, then you can add weights.


Metcon (No Measure)

A) Tabata Headstand leg lower

or Standing Good Morning

B) 5 Rounds for quality

5 tip toe walks

10 Straddle Good mornings

60″ front support

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