CrossFit Geo – XFIT
Warm Up
2 Rounds For Quality
200m Run/Row/Ski/Bike
Warm up Flow (B)
3x Squat Flow
5 Pause Back Squats
5 Back Squats
10/10 Fire Hydrant to Kick Back
Move to Movement Specific Warm Up
Warm up sets Back Squat
STRENGTH
Back Squat (3 x 5 )
Working up to heavy
METCON
30 MIN E3MOM (Calories)
On the 3min for 30min
200m Run
Max Echo Bike Cals till the 90sec
Score is total cals accumulated
Can use Bike Erg or Ski or Rower instead of Echo if needed