CHOOSE YOUR OWN ADVENTURE DAY – MOBILITY OR METCON
“Talon” – our eagle mascot was immortalised on the brickwork of our first ever Box.
WORKOUT OF THE DAY
A. 5 sets of:
5 Back Squats (@ 65%) with 2 sec down 1 sec up
B. 3 sets of:
5 Hang Cleans
***legs will be fatigued so keep it light – work on speed.
Mobility corner with Reace:
A1) Single arm KB press, 2×5 each arm
A2) Single arm KB OH Backwards lunges 2×6 per leg (same arm same leg)
B1) Reace’s shoulder special
45 in each position
– Banded Lat stretch to side
– Banded Delt stretch
– Banded Pec stretch
C1) Pancake Hip stretch against wall 60seconds for 2 sets
D1) Cossack Lunge with single KB racked. 6 reps with one arm then 6 reps with other arm for 2 sets
5 rounds of:
10 Cal Assault Bike
Posted on May 10, 2018, in WOD and tagged Boronia Park, CrossFit, CrossFit Geo, Fitness Facility, GEO, Gladesville, gym, gymnastics, Hunters Hill, Lane Cove, Meadowbank, MetCon, Ninja Warrior, Personal training, Putney, Ryde, Strength and Conditioning, Sydney, Weightlifting, west ryde, Wod. Bookmark the permalink. Leave a comment.