Your focus today should be on moving well and with quality in mind versus moving fast just to get it done.  Adjust the weights accordingly so that you can go through a full range of motion for every rep.

Once the two EMOMs have been preformed you will have the choice of either doing some mobility or another conditioning WOD.

WORKOUT OF THE WEEK

CONDITIONING

Movement quality

E3 minutes for 9 minutes:

7 Toes to Bar

7 Overhead Squats 40/25kg

14/11 cal Row

Rest 3 minutes

E2 minutes for 10 minutes:

8 Touch and Go Power Cleans 50/30kg

16 Wallballs

CHOOSE YOUR OWN ADVENTURE

MOBILITY OR LITTLE BURNER

EVENTS AND NEWS AT GEO

• Monday 28 January – Australia Day Public Holiday – 9.30am session only.  Come in for a mega team workout called “Sprinting Matilda”.  The workout will be technically easy so bring a friend or family member for only $10.
• Saturday 9 February – Spartan Race at Homebush Bay
• Friday 22 February – The CrossFit Open begins at GEO. The Open workouts will r un every Friday night and during all classes on the following Monday
• Saturday 23 March – End of the Open Drink at the Hunters Hill Hotel