CrossFit Geo – XFIT

WARM UP

2 Rounds

1-2min Bike/Row/Ski

10 Air Squats

10 Curtsey Lunges

10 Hollow Rocks

Metcon (Time)

Team of 4 Workout

For Time

8 Rounds (4 rounds each pair)

“Partner Sync”

8 Toes To Bar

6 Sync Dumbbell Hang Cluster @22.5/15kg

6 Burpee Over Dumbbell

*Whilst one pair completes above, non working pair runs 200ms. Swap after every round

Into

8 Rounds (4 rounds each pair) “Partner Sync”

8 Toes To Bar

10 Sync Goblet Reverse Lunge @22.5/15kg

30 Double Unders

*Whilst one pair completes above, non working pair completes 12/9 Cal Bike/Row/Ski. Swap after every round.

*Larger class scenario: start half the class on second part.