CrossFit Geo – XFIT

Warm Up

1-2min Bike/Row

Warm up Flow (A)

2x Lunge Flow + Dive Bomber P/Side

2 Rounds

5-10 Slow Ring Row

10 Empty Bar Good Morning

10 Calf Pumps

Move to Movement Specific Warm Up

3-5 Reps of all exercises at full load

METCON

Deadlifts to Doubles (Time)

Individual Option

Advanced/Rx

4 Rounds for total time:

24/18cal Row (Bike/Ski)

16 Deadlifts 70/45kg

24/18cal Row (Bike/Ski)

80 Double Unders

3min rest after each round

Elite

4 Rounds for total time:

24/18cal Row (Bike/Ski)

20 Deadlifts 80/55kg

24/18cal Row (Bike/Ski)

100 Double Unders

3min rest after each round

Cap 36mins

Large Class/Partner Option

8 Rounds for total time (share anyhow)

50/40cal Row (Bike/Ski)

20 Deadlifts @80/55kg

100 Double Unders

Cap 36mins