CrossFit Barwon – CrossFit

Brief

BEN DAY

6:30am, 9:30am and 5:30 pm with Benny Boy

https://meet.google.com/zkx-kzhr-est

Equipment requirements

– Floor

– Chair or bench

– Wall

Strength Prep

Metcon (No Measure)

E4OM x 4

10 Single leg jumping split squats

SS

10 pistol squats

then same on the other side

Conditioning

Team Richey Legs Gone Bad (AMRAP – Reps)

1 minute amraps on each for 3 rounds

1 + 1/4 Squat jumps

Jumping lunges

Air Squats

Rear lunge

Rest

Finisher

Metcon (No Measure)

Finisher, 5 minute AMRAP

Marching Wall sit

Warm-up

Warm-up (No Measure)

TFM Quad opener

3 Rounds

45″ on 15″ off

Quarter stance rainbows

Other side above

Single Leg RDL

Other side above

Wod links

8 AM Stretching session

https://youtu.be/52yCjHtDD54

5:30 PM Live WOD on YouTube and Zoom

https://youtu.be/ldSuapW71l0

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