CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
2x Lunge Flow + Dive Bomber P/Side
2 Rounds
5-10 Slow Ring Row
10 Russian Kettlebell Swings
10 Box Step Ups
Move to Movement Specific Warm Up
Coach led Rope Climb technique
3-5 Reps of all exercises
METCON
Teeming Teams! (Time)
Team of 3 Workout
For Time
30/24 Cal Bike “Each”
*2 non working athletes completing 400m Run for each bike interval
into
150 Alternating Wall Ball
*Alternating between 2 athletes, both squat at same time.
45 Dual Dumbbell Burpee Box Step Over @22.5/15kg @20″While other 2 team mates hold a plank
12 Rope Climbs (share anyhow) or 400m Dual Dumbbell Farmers Carry (Share Anyhow)
into
30/24 Cal Bike “Each”
*2 non working athletes completing 400m Run for each bike interval.
Cap = 40mins