CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 rounds

6/6 Half kneeling plate overhead side bends

Plate should be very light

6 Squats with plate outstretched in front

Pause above and below parallel

10/10 Side plank clamshell

6 Shin box with forward lean

CONDITIONING

Partner Workout

Rolling clock 35min

For time:

60/50/40 Cal Bike/Row/Ski

30 Burpee Box Jump Overs 24/20 inch

20 Power Cleans 60/40 kg

20 Front Squats 60/40 kg

Rest 3 min

60/50/40 Cal Bike/Row/Ski

30 Burpee Pull-Ups

20 Power Cleans 70/47.5 kg

20 Front Squats 70/47.5 kg

Rest 3 min

60/50/40 Cal Bike/Row/Ski

30 Shuttle Runs (1 rep = Out 25 ft and back)

20 Power Cleans 80/55 kg

20 Front Squats 80/55 kg

into

Within the remaining time until the 35 min mark, find a heavy complex:

1 Squat Clean + 3 Front Squats

Notes: This is an alternative workout option for affiliates that have the King’s Birthday public holiday on Monday. It allows athletes to stay aligned with the affiliate programming while catering to large classes. If there are limited ergs, replace the Row/Bike/Ski with an 800m run, partitioned however between pairs.