Rowing Wednesday

CrossFit Geo – XFIT

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Warm-up

Warm-up (No Measure)

Stretches

Lacrosse ball scap and pec smash

Ostrich

Movement

2 rounds

10xKB deadlift march

20xRussian twists

2 rounds

10xUpright rows

5xKB windmills

Metcon

Metcon (3 Rounds for time)

3x600m Rows at 1km pace

Metcon (No Measure)

EMOM – 12 minutes

1 – 20 DB snatches 20/15kg Alternating

2 – 50 Double Unders/30 Double taps

3 – 10 Burpee Pull-ups

Accessories

DB Bench Press (3×8)

Front Rack Lunge (3×10 (5each))