A BUFFET OF OPTIONS
****PLEASE NOTE THERE WILL BE NO 7.15PM CLASS TONIGHT****
WORKOUT OF THE DAY
CONDITIONING
In pairs, 3 rounds for time of:
40 Deadlifts 40/30kg
12 Over Partner Burpees
400m Run together
STRENGTH
3 sets of:
12 Side to Side Hop (6 on each leg with a 2 second in catch position)
12 Single leg Deadlift (6 each leg, use 2 KB’s)
OPTIONAL MOBILITY
3 rounds of:
1 Jefferson Curl with a 10 sec hold at the bottom
1 min V-sit
-then-
3 min Saddle Pose
3 min Deep squat
OPTIONAL BODYBUILDING
A. 3 sets of:
10 Filly Press each arm
60m Farmers Carry
B. 3 sets of:
8 Bulgarian Split Squat each leg
20m Death March
C. 3 sets of:
12 Lu Raises
OPTIONAL ZUU
2 rounds for time of:
7 Half Hindus
7 Explodes
7 Kicksits
7 Explodes
7 Frogs
7 Explodes
B. 50 Rhino Steps for time
C. In pairs, 6 Rounds for time, alternating full rounds of:
10m Bear crawl (Forward and Backwards)
6 Kick-throughs
4 Komodo Hands on each side
*Partner holds Parallel Squat
Posted on September 12, 2019, in WOD and tagged Boronia Park, CrossFit, CrossFit Geo, Fitness Facility, GEO, Gladesville, gym, gymnastics, Hunters Hill, Lane Cove, Meadowbank, MetCon, Personal training, Putney, Ryde, Strength and Conditioning, Sydney, Weightlifting, west ryde. Bookmark the permalink. Comments Off on A BUFFET OF OPTIONS.