CrossFit Geo – XFIT
WARM UP
2 Rounds For Quality
200m Run/Row/Ski/Bike
4 Shinbox With forward lean
5 Slow Eccentric + Pause Front Squat (Full grip on bar)
10 Bird Dog with hold
STRENGTH
Deload Week
Front Squat (2×5 @ 80% of last week’s top set)
*Superset working sets of Front Squat with DB Bent Row
DB Bentover Row
Dual DB Bentover Row
2×8-12 @ 80% of last week’s top set
METCON
Metcon (Time)
Partner Workout, Share Anyhow
For Time
4000/3500m Row/Ski or 8000/7000m Bike
*After every effort complete 40 Double Unders
Cap 18mins
Intent: General aerobic conditioning. Aim for time based efforts with a partner rotating every 60-90seconds for a 1:1 work to rest ratio