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

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.


Metcon (Time)

10 rounds for quality

10 Deck squats

10! 1/100k Pushups

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