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