XFIT – Thu, Feb 22

CrossFit Geo – XFITWarm Up 200m Run/Row/Ski/Bike 2 Rounds 20-30sec Wrist CARs 5-10 Push Ups with scap protraction at the top 10-20sec Hs hold on Wall 1 Lunge Flow Per sideSTRENGTH In a 18min window complete following: **Choose between Gymnastics Option or...

XFIT – Wed, Feb 21

CrossFit Geo – XFITWarm Up 200m Run/Row/Ski/Bike 2 rounds 5 BB romanian DL 5 BB Bent Over Row 10 Glute Bridge With Pause *can use BB for load 30sec Plank *round 2 complete as DeadbugSTRENGTH In a 15min window complete following: Deadlift Build up to a...

XFIT – Tue, Feb 20

CrossFit Geo – XFITWarm Up 200m Run/Row/Bike/Ski 2 rounds 20sec Active Hang 10 Cat Camel 10 Oscillating Squat Jumps 5 Muscle Clean 5 Full Grip Pause Front SquatsSTRENGTH Clean On the 90sec for 18min (3 sets) 1. 1 Clean at approx. 80% 1RM 2. 1 Clean at...

XFIT – Mon, Feb 19

CrossFit Geo – XFITWarm Up 200m Run/Row/Ski/Bike 2 Rounds 8 Goblet Squats with a pulse at the bottom 1 Lunge Flow per side 8 Bird dog with 2sec pause on each rep Include additional hip flexor stretches between warm-up sets.STRENGTH In an 18min window complete...

XFIT – Sat, Feb 17

CrossFit Geo – XFITWarm Up 2 rounds 200m Run 2 Lunge Flow Per side 10 Russian KB Swings 10 Goblet Squats 3 Double Push Ups Inch WormsCONDITIONING Rolling Clock 36mins Partner Workout AMRAP 10mins Max Calorie Echo *After every effort complete following 3 Wall...

XFIT – Fri, Feb 16

CrossFit Geo – XFITWarm Up 200m Run/Row/Ski/Bike 2 Rounds 20sec Deadhang or Eagle Hang 6/6 Half kneeling plate overhead side bends ( https://youtube.com/shorts/X6yXSgeYBQo?si=uXf4TS6V8qOSNGeb ) 10 Cossack Squats into Coach led BB & TTB Warm UpSTRENGTH...