CrossFit Geo – XFIT
WARM UP
2 Rounds
1-2min Bike/Row
5 Slow Eccentric Back Squats with pause
1 Lunge Flow per Side
10/10 Single Leg Hip Lift
STRENGTH
Back Squat (In a 15min Window
1×3 @ 80% of last week’s top set
1×4 @5% less than above set of 3)
**Deload week**
METCON
Metcon (No Measure)
4 rounds for completion
10 Strict Chin-ups
10 Dual DB Bent Rows
400m Run
Intent: Controlled strict movement to be performed at a moderate pace for quality. Choose a moderate load for dual dumbbell bent rows, no prescribed Rx