CrossFit Barwon – The Precariats

Strength

Warm-up (No Measure)

slant board calf raises per side

5 sets of 5 reps per side

slant board jefferson curls per side

5 sets of 5 reps using up to 25% for males and 20% for females

L sit

5 sets of 20 seconds at your level (shown in video)

5 Pull overs

5 sets of 5 reps using up to 25% for males, 20% for females

5 Shoulder ER per side

5 sets of 5 reps, with a goal of 10% for males and 8% for females

for follow along

https://youtu.be/pBNFJoHHtow

Conditioning

Metcon (Time)

5 rounds for time

15 burpees

30 walking lunges

goal is sub 10 min so scale back burpee to 10 and lunges to 20 if you need to

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