CrossFit Barwon – The Precariats

Strength

Metcon (No Measure)

ROKP (Reverse Out Knee Pain)

5 minutes non-stop! Backwards jog

Tibialis raise

5 minutes.. 100 reps! 🙂

Soleus raise

5 minutes… 100 reps! 🙂

ATG Split Squat

10 x 5 per side in 20 minutes

Conditioning

Metcon (AMRAP – Reps)

5 rounds

60 seconds to complete 10 x 20 m shuttle runs

rest 2 min between efforts

if you cant get 10 shuttles in 60 second do as many as you can, if you can you get to rest longer

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