20 Reps of Backsquat
(based on subtracting 45kgs from your 5RM on Monday. If you did not come on Monday, your friendly Coach will sort a weight put for you)
Some of you have met Adri already. She is our newest addition to the GEO Coaching crew. Adri is young but has been personal training for quite some time now and has built up a wealth of knowledge and experience which she is keen to share with you all. She might be small but don’t let that fool you. She will be delivering some hardcore WODs to you all so listen up, lest you want some burpee penalties. Adris was actually one of GEO’s first members when we first opened, but due to changes in circumstances she left us a for a little while. She has represented GEO at a few CrossFit competitions and has always exhibited a pit-bull attitude to getting it done.
Adri’s training experience is numerous and varied (much like CrossFit). In addition to being a trainer at Fernwood, Adri has also worked in small PT studios, boot camps, one-on-one scenarios and also in a “Biggest Loser” style live in fitness camp. Adri will be looking after the Monday and Friday AM sessions.
Please make Adri feel welcome. Introduce yourself and if you need any advice or help, don’t be afraid to ask her.
Adri – welcome to Team GEO.
1RM Weighted Ring Dips
(scaled to bodyweight ring dips or weighted dips off the squat rack)
8 Over the Box Jumps 24/20″
8 Push-ups (with feet on top of the box, hands on floor)