CrossFit Barwon – CrossFit

Wod links

Wod links

Daily Wod brief

6:30 am Zoom link

5:30 pm

Zoom Link

Meeting ID: 279 852 9408

Passcode: barwon

Youtube Link

6:45 pm Nutritional QandA

Same as above

Threshold Training

1-Mile Run (Time)

Max Effort 1-Mile Run


Metcon (No Measure)

5 round for quality

30″ L – Sit

15 Patrick step ups / side

30″ Arch



Sprinters (No Measure)

400m run

8/side lying leg raise with bent knee

8/side lying leg raise with straight knee

4/direction Lying seated hip twists

8 legs over head into pancake

8/side bird dogs

8/side fire hydrant

4/side scorpion

8/side arm swings

form running drills

– high knees

– butt kicks

– back pedal

– karaoke

– 4x flying starts

%d bloggers like this: