CrossFit Geo – XFIT
Warm Up
2 Rounds For Quality
200m Run/Row/Ski/Bike
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 (2 x 5
)
80% of last week’s load
METCON
E2MOM – 20 mins (No Measure)
On the 2min for 20min
50 Double Unders
12 TTB (or 8 Single DB Devils Press 22.5/15kg)
Work on efficiency
**Choose TTB option if you want to work on capacity of this skill**
**Choose Devils Press option if you want to work on your general conditioning**
*Scale as needed so you can complete each round in 60-90sec