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crossfit geelong
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Burpee plate jumps

Warm up with Overhead Squat Balance progressions working on Technique 8 Burpees on the minute for 25 mins jumping onto a weight plate at the top of the Burpee Scale down the Reps if needed but be consistent for the 25 rounds, Scale up to 2 plates or boxes Great Skills
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crossfit geelong
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A slight version of the CF Games WOD 10

For Time: Row ( 20 calories) 30 Wall Balls 9 kg 20 Toes-to-Bars 30 Box Jump (24 in.)s 20 Kettlebell Sumo Deadlift High-pulls 32 kg 30 Burpees 20 Shoulder-to-Overheads 40 kg 400 m Run Post total time. We have been spending  a lot of time on Mobility this week, Keep it up at home as...
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crossfit geelong
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Fran

Yay its Fran 21,15,9 Thrusters 42kg/30kg Pullups   Finish with: 5 rounds for time of: 5 Deadlifts 10 Burpee Broad Jumps then finish with max Toes to Bar in 3 mins
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