CrossFit Geo – XFIT

Warm Up

2 rounds

200m Run/Row/Bike/Ski

5 Slow Eccentric Full Grip Front Squats

10 Shin Box with forward lean

10/10 Single Leg Hip Lifts

STRENGTH

In a 16min Window Complete following:

Tempo Front Squat

3×3 building from 6RPE to 8RPE 3sec lower, 2sec at bottom, 1sec up

CONDITIONING

Rx Partner Workout

AMRAP 18min

Max Cal Bike (or Row/Ski)

At the start of every 90sec, including 00:00

one athlete must complete:

10 Chest To Bar

6 Single DB Devils Press 22.5/15kg

*Erg does not need to stop, alternate work each round.

**Individual option: do the above every 2min instead of 90sec

Advanced/Elite Partner Workout

AMRAP 18min

Max Cal Bike (or Row/Ski)

At the start of every 90sec, including 00:00 one athlete must complete:

4/3 Bar Muscle Ups

6 Single DB Devils Press 22.5/15kg

*Erg does not need to stop, alternate work each round.

**Individual option: do the above every 2min instead of 90sec

Notes: Todays workout is scored by total cals but every 2mins one athlete must complete set work.

The erg can always be moving across the 20mins.

Talk strategy with your partner at the start and see if you can game plan the best breakdown.