CrossFit Barwon – CrossFit
When a man is denied the right to live the life he believes in, he has no choice but to become an outlaw.
WELCOME BACK COACH DUDLEY!
Now go run – fast.
Sprinting is the second best thing you can do for your health – behind walking.
So lets get some. try to negative split the runs, so feel out the first one, go for it on the second then bring it home FAST.
Take your time on the accessory work, be social and get some good work in.
WOD 17-11-22 (Time)
3 x 600 m run – rest 2 min
3 x 400 m run – rest 90″
3 x 200 m run – rest 1 min
reverse nordics – 8
touch down squats – 8/8
couch stretch 30″ side
at LEAST 3 sets if not more
Sprinters (No Measure)
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
8/side arm swings
form running drills
– high knees
– butt kicks
– back pedal
– 4x flying starts
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 for personal training and admin; 0421 711 867
– Zak for personal training and nutrition coaching; 0416 671 733