CrossFit Barwon – CrossFit
Wod links
Daily Wod brief
https://youtu.be/JXJ3oCJ_t6w
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/sURvZ6R7Uy8
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
or
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.
Gymnastics
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