CrossFit Barwon – The Precariats

Strength

Metcon (No Measure)

5 sets of each in 10 minute window

Ring Row with pause

Ring Pushups with pause

Lateral 1: Incline Pigeon Pose

3 sets of 30 seconds per side

Lateral 2: Standing Groin

3 sets of 30 seconds

Lateral 3: QL Extension

3 sets of 10 reps per side

Conditioning

Line Work

20 Leg Bounces

20 Single Leg bounces

30″ Dish Hold

30″ Side Hold

30″ Superman Hold

30′ Side Hold

30 Dish lift

30 Side lift

30 Superman lift

30 Side lift

30 Dish rock

30 Side rock

30 Superman rock

30 Side rock

50 Scissors

1′ Front Support

1′ Back Support

30″ Side support (L&R)

30 Toe Touches

30 Hip Raises

30 Leg Lowers

30″ Dish

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