CrossFit Barwon – CrossFit
Brief
Repeating Fridays workout to keep the legs strong for the coming Friday.
Looking at:
6:30 am Class With Ray
https://meet.google.com/tpx-hegp-amm
9:30 am Class With Dudley
https://meet.google.com/cgv-xszm-ete
6:00 pm Class With Ben
https://meet.google.com/get-cupb-krv
Wod brief video
https://youtu.be/AvNe9G5KMVs
Strength Prep
Metcon (No Measure)
10 Minutes of backwards running.
into :
25 Tib Raises
25 FHL Calf Raise (or 25/side if you’re a gangsta)
25 Tib Raises
25 KOT Calf Raise (or 25/side if you’re a gangsta)
then 25/side Patrick steps
Strength
Metcon (No Measure)
EMOM x 5
ATG Split Squats 5 reps per side
EMOM x 5
KOT Squats, 5 reps
EMOM x 10
Odd: 10 Elevated glute bridge RHS
Even: 10 Elevated glute bridge LHS
4 sets, 20 reps per side, no rest
Side Prone Leg Abduction
4 set, 10 reps per side, no rest
Clam Raise
90″ on 30″ off, 4 sets
reverse plank
Down Regulation
Metcon (No Measure)
2 sets of 90″ per side of each
Couch
Pigeon
Jefferson Hang
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