CrossFit Geo – XFIT

Warm Up

2 rounds:

200m Run

20sec Dead hang Stretch

5 Push up to Downward dog

10 Air Squats 10

Russian KB Swings

CONDITIONING

For total time In pairs, sharing anyhow 4 Rounds :

20 HSPU

30/24 Cal Row

Advanced/Elite SHSPU

Scaled DB Push Press

2min Rest

4 Rounds 400m Run *Together

30 Alternating Wall Ball (Both squat on each rep)

Advanced/Elite 30/20lb

Rx 20/14lb

2min Rest

4 Rounds

16 Sync KB Swings @24/16kg

24 Box Jump Overs @24/20″

100m Dual KB Farmers Carry @24/16kg

Advanced/Elite 32/24kg 4 Rope Climbs instead of Box

Cap 40mins

Notes: Todays workout consists of three sections each part having 4 rounds followed by 2mins rest.

Look to partner up with someone of similar ability and set up all the equipment the best you can.

This may mean putting away or pulling out equipment during the 2mins rest.

For a very large class you may choose to stagger pairs on different sections.