WOD – Monday 22 June 2015

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We are an open-minded community at CrossFit Geo who accepts EVERYONE.

WORKOUT OF THE DAY

SKILL

Spend 30mins working on kipping pull-up technique.  For those who are proficient at this, work on your bar or ring muscle-up.

METCON

“Chevapis & Chorizos”

In teams of 3-4, perform:

1000m Row
100 Push-ups
1000m Rown
100 Squats
1000m Row
100 Leg Raises

***The 1000m Row can be divided anyway you like amongst team members;

****Leg Raises – one person lays on their back and raises both straight legs until they are vertical. Partner will stand behind and push the feet back down.

 

COMPETITION TRAINING

20 mins Handstand practice:

Max handstand hold

Max distance handstand walk

Handstand step-ups (onto plate)

METCON

750m Row

1000m Run with Wallball

750m Row

(For those who competed on the weekend, go at a moderate pace.  This is just to get you moving).

MOBILITY

Spend 10mins working on a niggle from the Supple Leopard

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About AB

Crossfit Coach

Posted on June 22, 2015, in WOD and tagged , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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