CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
2x Lunge Flow + Dive Bomber P/Side
2 Rounds
1 Wall Walk + 10sec hold
25ft Travelling BW Lunge
Move to Movement Specific Warm Up
3-5 Reps of all exercises
METCON
Sharing Super Saturday (Time)
Partner Workout
For Time:
2000/1900/1800m (MM/MF/FF) Row/Ski *Shared*
into
4 rounds EACH”Round for Round”
4 Wall Walks
16 Dumbbell Snatch @22.5/15kg
into
4 rounds each “You go, I go, each movement”
200m Run
50ft Single DB OH Lunge
into
160/140/120 (MM/MF/FF) Cal Echo Bike *shared*
Cap 36mins
*You go, I go = One partner does 200m Run, then next partner does 200m Run, then one partner does Lunges, then next partner does lunges etc)
Large Class: Start half the Class on the Bike and Half on the Rower