CrossFit Barwon – CrossFit
Skill
Metcon (No Measure)
ROM prep:
2 sets of 10 per side of each
single leg knee extension holding back of hammy
single leg knee extension holding toes
straight leg raise
jefferson curls( Only 5)
Activation prep:
single leg pike compression x 20/side
pike compression x 20
inch worm x 10
technical work:
1/4 rom kipping TTB
1/2 rom kipping TTB
3/4 rom kipping K2E
TTB
Conditioning
Metcon (5 Rounds for reps)
2 min on 90″ off for 5 rounds
15 TTB
15 Cal bike or ski
max double unders in remaining time
only one set of TTB per round, finish the set with evil wheels if you don’t get 15
Warm-up
Warm-up (No Measure)
2 rounds:
1 min bike of ski
1 min sit ups
1 min dbl db deadlifts
1 min rest
skill work
then 2 rounds of:
3 TTB
3 Cal
10 DU
Stay connected
Social Links (No Measure)
– Group Chat on Discord: https://discord.gg/WcJVSwk3CN
– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.
– Follow us on Instagram @crossfitbarwon
– Dudley’s number 0421 711 867