CrossFit Geo – XFIT

WARM UP

2 Rounds

200m Run

2x Lunge Flow per Side

4 Thoracic Bridge

5 Push ups

10 W-Vs

METCON

Super Saturday (Time)

Team Workout

For Time “Team of 3”

(Rx+ team of 2)

200/180/160 Row/Ski

*After every effort you must complete following before next turn

30 Cross Overs or 40 Double Unders

6 Ring Dips (or 12 Push-ups or 2 Muscle Ups)

into

200/180/160 Bike

*After every effort you must complete following before next turn

6 Bar Facing Burpees

10 Sumo Deadlift High Pull @40/30

Cap 40mins

**At the start one member must complete the buy in, while one is on the erg and the other is resting