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

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