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
10 pushups
20 pistol squats
goal is sub 10 min