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
10 Dead Bug
10 Russian Ketllebell Swings
3 Push Up Inch Worms
Move to Movement Specific Warm Up
Empty Squat Snatch Technique
METCON
Put your head on my shoulder (Calories)
Individual workout
Every 6mins for 36mins
200m Run
14 Toe To Bar > Leg raise > Knee raise
12 Dumbell Snatch @22.5/15kg
10 Box Jump Over Step Down
Max Cal Bike/Row/Ski till the 4min mark
Score = Total Cals
RX+= CTB, DB 32.5/22.5kg
Large Class Scenario, stagger start by 2mins.