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

Front Squat (Front Squat
3×5@ 8, 8.5, 9RPE)

*Superset working sets of Front Squat with DB Bent Row. Aim for slightly heavier than last week.

DB Bentover Row

Dual DB Bentover Row
3×8-12@8, 8.5, 9 RPE

*Superset working sets of Front Squat with DB Bent Row. Aim for slightly heavier than last week

METCON

Metcon (No Measure)

On the 4min for 24min

10 Chest to Bar > scaled options

20 Wall Balls @20/14

10 Chest To Bar > scaled options

300/250m Row/Ski or 600/500m Bike Erg

Rest @ 3min mark

Score is slowest round

Intent: The goal is to complete each effort of Chest To Bar in one or two sets and to complete the round under 3 mins. Scale CTB reps and wall balls to allow you to achieve both goals