CrossFit Barwon – The Precariats
Strength
Metcon (No Measure)
1) 5 min Backwards running
2) 5 sets of 20 per side in 10 min or less.
Heal elevated step downs
3) 3 sets of 10 nordic curls using slow as possible eccentric
4) 3 sets or 10 reverse nordics
Conditioning
Metcon (Time)
4 rounds for CO2 tollerance
400m run AFAP
2 min rest
without mouth breathing at all