CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 rounds:

Prone TYI’s

Twisting Bears

Deadbugs

Air Squats with pulses in bottom

Metcon (No Measure)

In teams of 2

37min rolling clock

AMRAP 11min

Ski Erg for Cals (or 200m Run, taking turns)

Every time you switch, perform 5 Power Cleans 70/45kg (advanced 80/55kg)

2min Rest

AMRAP 11min

Echo Bike or Bike Erg for Cals

Every time you switch, perform 15 TTB (Advanced 6 Bar Muscle Ups)

2min Rest

AMRAP 11min

Row for Cals

Every time you switch, perform 15 Wall Balls (Advanced 25ft HS Walk)

Notes:

Work with you partner to accumulate the most amount of calories possible across the 3 AMRAPs. Partners don’t have to pick the same option as each other. You may switch off the ergs at any time as long as you complete the other allocated movement before switching back to the erg.

Large class scenario: Start with 3 different groups on the 3 different ergs. If you re limited for Ski Ergs, take turns running 200m while the other partner performs the Power Cleans