CrossFit Barwon – CrossFit
Conditioning
Metcon (Time)
10 Rounds for time, each.
One partner does:
6 Burpee box Jump Overs
10 x 10 m shuttle run
While other partner is in plank.
Warm-up
Warm-up (No Measure)
Per class stretching of hamstrings
2 rounds PER SIDE
1 min hs foam roll
15 single leg pike compression
10 split stance DB RDL
Sprinters (No Measure)
400m run
8/side lying leg raise with bent knee
8/side lying leg raise with straight knee
4/direction Lying seated hip twists
8 legs over head into pancake
8/side bird dogs
8/side fire hydrant
4/side scorpion
8/side arm swings
form running drills
– high knees
– butt kicks
– back pedal
– karaoke
– 4x flying starts
Burpee speed drills
– down ups
– down up jumps
– down up jump overs
– burpee box jump over
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