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

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