CrossFit Geo – XFIT
20sec Dead hang Stretch
5 Push up to Downward dog
10 Air Squats 10
Russian KB Swings
For total time In pairs, sharing anyhow 4 Rounds :
30/24 Cal Row
Scaled DB Push Press
4 Rounds 400m Run *Together
30 Alternating Wall Ball (Both squat on each rep)
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
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.