Rowing Wednesday
CrossFit Geo – XFIT
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))
