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