CHOOSE YOUR OWN ADVENTURE

UPCOMING EVENTS AT GEO

Friday 11 October (this week) from 5pm to 7ish – Open Workout Numero Uno (that’s number 1) 

Sunday 13 October – 7.30am – Trail Run.  Meet at Buffalo Creek Reserve Playground

Monday 14 October – all classes will have the Open Workout programmed

Friday 18 October – 5pm to 7ish – Open Workout #2

Saturday 19 October – 11.59pm to 6am – The Crucible Experience

WORKOUT OF THE DAY

CONDITIONING

Partner Workout

3 rounds for time

500m Row (250 each)

50 Thrusters 20/15kg

30 Burpees

OPTIONAL MOBILITY

3 rounds of:

30 sec Supinated Hang

30 sec Sink Stretch

-then-

3 min Saddle Pose

3 min Deep Squat

OPTIONAL BODYBUILDING

Perform as a superset, 3 sets of:

Max Reps Barbell Hip Raises @50% Back Squat 1RM

12 Rower Hamstring Curls

3 sets of:

10 Filly Press each arm

10 Self Supported DB Rows each hand

OPTIONAL ZUU

3 rounds for time of:

5 Half Hindus

10 Kicksits

15 Xplodes

For time:

100m Bear crawl

Now with a friend, 2 rounds for time of:

200m Run

20 Mustangs

20 Kick throughs

Published by Wilsy

Crossfit Coach

%d bloggers like this: