CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
2 Rounds
3 Inch Worm to Push Up
5-10 Ring Rows
10 Hollow Rocks
METCON
Super Saturday (Calories)
AMRAP 30min “Pairs”
Max Cal Bike Erg (Row/Ski/Echo)
*After every effort complete following alternating between 1/2
1) 10 Strict Pull Ups > Jump P/Ups > Ring Rows
2) 12 Toes to Bar > Leg raises or 20 Med ball Sit Ups
Rx+
AMRAP 30min “Pairs”
Max Cal Bike Erg (Row/Ski/Echo)
*After every effort complete following alternating between 1/2
1) 2 Rope Climb
2) 12 Toes To Bar
Record score as total cals, not including the reps on the other movements
Select an option that you can complete movement 1) or 2)in 60-90sec each round