CrossFit Geo – XFIT

Warm Up

2 rounds

10 Cal Bike/Rwo/Ski

20 Sec Deadhang Stretch

10 Cossack Squats

10 W-Vs Lying on floor

5 Muscle Snatch

5 Power Snatch

CONDITIONING

Team of 3 Workout

Complete

400/360/320 Cal Row/Bike/Ski

While Cals are being completed work on following chipper.

4 rounds for time:

15 Power Snatch 60/40kg

25 Burpee Over Bar

50 Wall Balls

150 Double Unders

Advanced: 3 Rope Climbs

*1 Working Erg, 2 on the chipper, Change when needed.

Cals

400 M/M/M

360 M/M/F

320 F/F/M or F

Cap 40mins

Notes:

Today’s workout is designed for a team of three, but if you decide to tackle it as a team of two, reduce the calories and reps by a third or take on the challenge to see if you can complete it within the prescribed time cap at the Rx level.

There’s no requirement to distribute the work evenly among team members.

If your team finishes the calories or the chipper first, all three team members can collaborate to finish the remaining calories or reps together.