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

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