CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 Rounds

30 Sec Front Rack Stretch

10/10 Single Leg Hip lift

10 Cossack Squats

STRENGTH

In a 12min window complete following:

A1]

Front Squat

2×5 @80% of last week’s top set

A2]

2x30sec Weighted Plank + 10 V-ups

*De-load Week.

CONDITIONING

Rx

On the 4min for 24min (3 rounds)

3min cap each interval

1.

20/15cal Row or Ski (200m Run)

50 Double Unders

12/9cal Row

30 Double Unders

3min cap

Rest till 4min

2.

20/15cal C2 Bike Erg (200m Run)

15 KB Swings 24/16kg

12/9cal C2 Bike Erg

10 KB Swings 24/16kg

3min cap

Rest till 4min

Notes:

Todays workout is predominantly aerobic conditioning. Scale cals/reps to make sure rounds are being completed within the 3min cap and are sustainable efforts.