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