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