SATURDAY. SATURDAY. SATURDAY.

Join us tonight at 8pm for GEO’s first Trivia Night.  Your entry fee is funny headwear.  We’ll kick off the quiz at 8.15pm.  Don’t be late. Ensure you have plenty of liquids nearby and prepare for some competitive fun.  Sign into Zoom using ID 846-7109-8480

WORKOUT OF THE DAY

WARM-UP

2 rounds of:

30 Deep Squat

30 side plank each side

-then-

3 rounds of:

30 Flutter Kicks

10 Windshield Wipers (5 each side)

CONDITIONING

A. For time:

50-40-30-20-10

Anchored Sit-ups

Hip Thrusts off couch

*every min, perform 5 Push-ups

B. For time:

21-18-15-12-9-6-3

Single-Arm Arnold press

*keep it light. If only heavyweight available, reduce reps. Form must be very strict

-then-

21-18-15-12-9-6-3

Grappler Rows

* No rest between arms, back and forth until all sets are complete

-then-

21-18-15-12-9-6-3

Single-arm Overhead Tricep Extensions

Back and forth between arms (ie. 21 left, 21 right, 18 left, 18 right)

-straight into-

21-18-15-12-9-6-3

Single-arm Bicep Curls

About AB

Crossfit Coach

Posted on May 2, 2020, in WOD. Bookmark the permalink. Comments Off on SATURDAY. SATURDAY. SATURDAY..

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