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