Saturday 17th February – CrossFit Geraldton 6th Bithday WOD 8.30am – come dressed as what you want to be when you grow up

Session Times
5.30-6.30am, 6.30-7.30am
9.30-10.30am, 12.30-1.30pm,
5.30pm-6.30pm, 6.30pm-7.30pm
‘Gymnasty Strength’
Ring Muscle-up Progressions/Skill Work
1) Foot Assisted Ring Muscle-ups – 10 sets of Max Reps
2) 4 Rounds of: 20sec False Grip Active Ring Row Hang + 10 Sec Ring Support
3) 4 Rounds of: 10 Ring Dips, 10 False Grip Ring Row

Carter WOD 4 Battle in the Southwest 2016 


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