WORKOUT OF THE DAY
STRENGTH
4 sets of:
30 sec ON/30 sec OFF Deadhang
CONDITIONING
Crawling
3 sets of:
20m Bear Crawl
3 sets of:
20m Lizard Crawl
*30 secs rest between sets
STRENGTH
B. 3 sets of:
3 reps per arm Turkish Get Up
C. 4 sets of:
Max reps of Barbell Hip Thrust @50% of your 1RM Back Squat
CHOOSE YOUR OWN ADVENTURE
WORKOUT
800m Run
30 Burpees
-then-
3 rounds of:
10 Frogs
10 Mustangs
10 Half Hindus
10 Kick-Sits
-then-
30 Burpees
800m Run
MOBILITY
5 min Deep Squat
2 min Banded Hip Flexor Stretch each leg
-then-
3 rounds of:
30 sec Supinated Dead Hang
10 Sumo Air Squats
10 Sumo Good Mornings with empty barbell
CrossFit GEO 