Need a little inspiration to get yourself into GEO for some training?  Take a few minutes to watch this video.




3 sets of:
3 Drop Jerks
4 sets of:
3 Push Press
4 sets of:
3 Push Jerks from rack
Work the line
3 rounds for time of:
30m Front Rack KB Carry 20/12kg
20 Front Rack KB Squats
10 L-sit pull-ups/Banded L-sit pull-ups/20 sec L sit hold
9AM WORKSHOP – Gymnastics Strength
A1) 3 sets of:
10 Unstable Banded Push Ups with a 3 sec eccentric
A2) 3 sets of:
10 Bench Dips
A3) 3 sets of:

5 Plank DB Pass Throughs each arm

B1) 3 sets of:

max reps Eccentric Pull Ups, 1 second pause at the top, 3 seconds down
B2) 3 sets of:
10 Ring Rows
B3) 3 sets of:
8 Dual Banded Single Leg Lifts (alternate legs, purple band)
Leg lifts: 3 sets of:
4 KB Windmills each arm (moderate KB)
C2) 3 sets of:
5 KB Goblet Cossacks each leg (light KB)

Published by Wilsy

Crossfit Coach

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