CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
8 Glute Bridges with pause
8 Hammy Bridges with pause
8 Frog Bridges with pause
2min Hip flow
6 Air Squats with 2 pulses in bottom
STRENGTH
Back Squat (4×5 working up to 9RPE on last set
)
METCON
Metcon (No Measure)
On the 2min for 10min:
200m Run
Max TTB till the 2min
2min Rest
On the 2min for 10min:
15/12cal Row/Bike/Ski
Max Wall Balls till the 2min
Score is total reps, not including the Run/Row/Bike/Ski
Rx+
Ring Muscle Ups instead of TTB
30/20lb Wall Ball
Notes:
The intended stimulus of this workout is to work on our cardio fitness and also our TTB/Wall Ball capacity. Use the first round of each section to get an idea of a good number of reps to maintain. You should have about 40-60sec to accumulate reps after the Run/Erg