CrossFit Barwon – The Precariats


Metcon (No Measure)

ROKP (Reverse Out Knee Pain)

5 minutes non-stop! Backwards Running/walking

Squat Buy-In (3 Exercises)

3 rounds of: 10 per side on the Single-Leg Standing Calf and 20 reps per side in the Short-Range Knee & Hip-Flexion!

VMO Squats

25% 10 x 10 in 10 minutes!

ATG-style Seated Goodmorning

25% per hand for males, 20% for females 3 x 20 reps, then optional bar on back for 5 sets of 10


Metcon (Distance)

Run for time

pick a time and run non stop for that time

10 min



25 Max

record distance

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