CrossFit Barwon – CrossFit

Wod links

Daily Wod brief

https://youtu.be/G9hPLh4CmE4

6:30 am Zoom link

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/irAe2rkLRN0

Skill

Metcon (No Measure)

3 rounds of each superset

10 Split stance good mornings

20 Hip Lifts

20 Pike compressions

10 Lateral hold leg tucks

10 Front support to star hold

20 Russian twists

Threshold Training

Metcon (Time)

For time

400 m Run

50 Bench dips

50 V ups

400 m Run
[Ouch]

Warm-up

Flow – Spine (No Measure)

10x

Seal rocks

Kneeling Hindu Pushup

Quadruped Diagonals

Hip Abduction

Hip Rainbow

Spine Flexion, Extension, & Rotation

Shoulder Circles

Scapular Circles

Neck Rotations

Wrist Circles

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