CrossFit Barwon – CrossFit
Conditioning
Metcon (Time)
1000 m Run or 1250 m Row or 2500 m Bike
30 Burpee Box Jumps 24/20 ”
Run or Row or Bike
30 Burpee Pullups
Run or Row or Bike
30 Devils Press 45/30 kg
Warm-up
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
Stay connected
Social Links (No Measure)
– Group Chat on Discord: https://discord.gg/WcJVSwk3CN
– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.
– Follow us on Instagram @crossfitbarwon
– Dudley’s number 0421 711 867