CrossFit Barwon – CrossFit

Wod links

Daily Wod brief

https://youtu.be/Kt4PtDaj-rU

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/UgBmDlF6CsY

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)

3 rounds

10 Headstand straddle press

10 Press handstand pulls

3 rounds

10 Weighted cossack squats

10 Straddle good mornings

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