CrossFit Barwon – The Precariats
Strength
Metcon (No Measure)
ROKP (Reverse Out Knee Pain)
5 minutes non-stop! Backwards Running/walking
Squat Buy-In (3 Exercises) https://youtu.be/95rS2F-By3w
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
Conditioning
Metcon (Distance)
Run for time
pick a time and run non stop for that time
10 min
15
20
25 Max
record distance