CrossFit Geo – XFIT

WARM UP

2 Rounds

1-2min Bike/Row

1-2 Lunge Flow Per/Side

10/10 Single Leg Hip Lift

5 Pause Back Squats

STRENGTH

Back Squat (2×5 @7RPE Approx 70-75%)

In a 12min Window

Deload Week

METCON

Metcon (Time)

Partner Workout, Share Anyhow

For time

90 Shoulder to Overhead 60/40kg

*While partner peforms handstand hold against wall

120 Hang Power Snatch 40/30kg

*While partner peforms hang from Pull-up bar

150 Wall Balls

*While partner peforms sandbag bear hug hold or Dual Kettlebell Farmers Hold

Cap 25mins

*Scale loading to allow for larger effort sets of 8-10+ reps. So that as a team you can constantly move through the piece