CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 rounds:
Downward Dog into Cobras
W-Y’s
Scap Push-ups
Pike Shoulder Taps
STRENGTH
Strict Press (In a 10min window
Find a 3RM Strict Press
Take bar from floor)
METCON
Metcon (Time)
For Time “Pairs, Share Anyhow”
12 Rounds
4 Power Clean @80/50kg
12 Burpees Over Bar
16 Wall Balls
into
800m Run Together
100/80 Cal Ski/Bike/Row
Faster runner can start on the calories while other team member is still on the run
RX+ @ 100/60kg
CAP 32mins
Notes:
Strategise with your partner so that you both end up with fairly even work:rest ratios, even if your ability levels are different. You may use two different barbells if you plan on using different loads.