CrossFit Barwon – CrossFit

Wod links

Daily Wod brief

https://youtu.be/T3C-OxL3fM0

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/5UM4KPK6oVE

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
4 sets of ISO holds 1 minute rest.

If you are killing it try to get 25% body weight on these on the goblet position. Or harder still, behind the back.

Gymnastics

Metcon (AMRAP – Reps)

EMOM x 23

1) Kossack squats

2) Olympic hold

3) Alternating single leg deadlift

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