CrossFit Geo – XFIT
Warm Up
WARM UP
200m Run/Row/Ski/Bike
2x Lunge Flow + Dive Bomber P/Side
200m Run/Row/Ski/Bike
2 Rounds
5-10 Slow Ring Row
10 Russian Ketllebell Swings
10 Kip Swings
Move to Movement Specific Warm Up
3-5 Reps of all exercises
You Spin Me Round (No Measure)
AMRAP 32mins “Pairsworkout”
4 Rounds Each “Round for Round”
200m Run
4 Sandbag Clean 70/45kg
4 Bar Muscle Ups/C2B – scaled pull-up
into
4 Rounds Each “Round for Round”
16/12cal Bike Erg
4 Sandbag Clean @70/45kg
40 Double Unders
*Repeat
*Replace Sandbag with Power Clean 80/55kg if limited/No Sandbags/Deadballs