CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 Rounds

5 Empty BB Kang Squats

10 Shin Box with forward lean 1

0/10 Single Leg Hip Lift

STRENGTH

In a 15min window complete following

Back Squat 2×4 @ 80% of last weeks load

Single Arm DB Row 2×10/10 @8RPE

*Deload Week

CONDITIONING

Rx

10 rounds for time:

30 Double Unders

7 TTB

Cap 14mins

Advanced/Elite

10 rounds for time:

30 Double Unders

10 TTB

]Cap 14mins

Notes: Todays workout is a simple couplet with the goal to go fast and unbroken for as long as you can.

If TTB are challenging for you choose to break a little early to manage fatigue but ideally most sets are completed in just 1-2 sets.

For scaling options, reduce reps or choose between 10 V-ups or Hanging Leg Raises as an alternative.