CrossFit Geo – XFIT
Warm Up
1-2min Bike/Row
2 Rounds
6 Kang Squats
6 Thoracic Rotations in bottom of Squat
20 Sec Dead Hang
20 Per/Side Front Rack stretch
Move to Movement Specific Warm Up
*Super Set first 2x Warm Up sets with
10/10 Banded Clam steps
STRENGTH
Front Squat (In a 16min Window Complete following
Front Squat
1×4 @ 80% of last weeks top set
1×6 @ 10% less than above set of 4)
METCON
Bike Run Row (Time)
Partner Workout
For time (Shared between 2)
3000m Bike Erg (90cal echo)
1200m Run
1500m Row
2000m Bike Erg (60cal echo)
800m Run
1000m Row
1000m Bike Erg (30 cal echo)
400m Run
500m Row
**Complete runs as 200m lengths, alternating in relay style
Cap 30mins