XFIT – Mon, Jun 17

CrossFit Geo – XFITWARM UP200m Run/Row/Ski/Bike 2 rounds 6/6 Half kneeling plate overhead side bends Plate should be very light 6 Squats with plate outstretched in front Pause above and below parallel 10/10 Side plank clamshell 6 Shin box with forward leanFront...

XFIT – Sat, Jun 15

CrossFit Geo – XFITWarm Up2 rounds 200m Run/Row/Ski/Bike 10 Kip Swings 4 Dive Bombers 10/10 Single Leg Hip Lifts 10 Dead bugs 10 KB Romanian DeadliftsCONDITIONING Partner Workout For time: Athlete 1) 800m Run Athlete 2) 1000m Row/Ski or 2000m Bike Erg into Rx 4...

XFIT – Fri, Jun 14

CrossFit Geo – XFITWarm Up200m Run/Row/Ski/Bike 2 rounds: 4 Spiderman Lunges with Thoracic Rotation 20sec Dead Hang or Eagle Hang 20sec per side dynamic pigeon stretch 5 Slow Tempo Overhead Squats with BB or PVC 5 Tall SnatchesSTRENGTH On the 90sec for 12min 1...

XFIT – Thu, Jun 13

CrossFit Geo – XFITWarm Up 200m Run/Row/Ski/Bike 2 Rounds 20sec Dead Hang 10 PVC Pass Throughs 5-10 Push Ups with Scapular Protraction at top 10 Russian KB SwingsSTRENGTH In a 16min window complete following working sets, preceded by 2-3 small warm up sets A1)...

XFIT – Wed, Jun 12

CrossFit Geo – XFITWarm Up2 rounds 4 Spiderman Lunges with Thoracic Rotation 10 BB Good Mornings 6 Slow Eccentric Back Squats 10/10 Single Leg Hip LiftsBack Squat (In an 18min window, complete: Warm up sets (6min) Working sets (10min) Pack up weights (2min))...

XFIT – Tue, Jun 11

CrossFit Geo – XFITWarm Up 200m Run/Row/Bike/Ski 2 rounds 10 Banded Pull Aparts 10 Shoulder Pass Throughs with band 5 Muscle Cleans 5 BB Strict Presses with slow eccentric to full grip front rack 5 Pause Jerk DipsSTRENGTH In a 15min window complete the...