CrossFit Geo – XFIT

Warm Up

2 rounds

200m Run

10 Air Squats

10 Kip swings

10 Ring Rows

5 Power Clean

5 Front Squat

Move to movement specific warm up

CONDITIONING

Partner Workout

AMRAP 35mins

Partner 1) 400m Run

Partner 2) 500m Row/Ski or 1000m Bike erg

into

40 TTB

40 Box Jump Over Step Down 24/20″

20 Sandbag/Dead ball Cleans or BB Clean 70/45kg

into

Partner 1) 500m Row/Ski or 1000m Bike erg

Partner 2) 400m Run

into

40 CTB

30 DB Goblet Squats 32.5/22.5kg

30 DB Snatch

Notes :

Today’s workout is a 35-minute AMRAP. The row/run components are always completed simultaneously by both partners, but the following work can be divided between you and your partner as desired.

It’s important to remember that this workout is an AMRAP and not “for time,” so pace accordingly to sustain effort over the duration.