CrossFit Barwon – CrossFit
Conditioning
Metcon (Time)
25 toes to bar
75 double unders
400 m run or 1000m bike
75 double unders
25 toes to bar
Rx+ 25m HS Walk for TTB
Accessory Work
Line Work
20 Leg Bounces
20 Single Leg bounces
30″ Dish Hold
30″ Side Hold
30″ Superman Hold
30′ Side Hold
30 Dish lift
30 Side lift
30 Superman lift
30 Side lift
30 Dish rock
30 Side rock
30 Superman rock
30 Side rock
50 Scissors
1′ Front Support
1′ Back Support
30″ Side support (L&R)
30 Toe Touches
30 Hip Raises
30 Leg Lowers
30″ Dish
Warm-up
Warm-up (No Measure)
400 m run
3 rounds:
10 straight leg raise per side
10 m straight jumps
10 2squat 2pike
TTB technique work
– 1/4
– 1/2
– 3/4
– 1(/1)
destroy the WOD
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