WORKOUT OF THE DAY
SKILL
Lat prep and shoulder prep
2 easy rounds of:
10 Lat pulldowns with PVC
5 Hip raises off 20kg plates
then
EMOM – 8 minutes
1 – Hip to J-hooked barbell just using your hips x 5 reps
2 – Kipping hips to bar x 5 reps
STRENGTH
Strength EMOM for 9 minutes
1 – 5-8 BTN Strict Pull-ups or Pull-ups from racks
2 – 40m Pinch carry
3 – 10 Supinated bentover rows
CONDITIONING
Simplicity
5 rounds for time
10 Wallball cleans
10 Sit-ups
10 Push-ups
CrossFit GEO 