CrossFit Barwon – CrossFit
Wod links
Daily Wod brief
https://youtu.be/6y6yjhNXwTk
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/wNH0VrBxg6k
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 (Time)
10 rounds for quality
10 Deck squats
10! 1/100k Pushups