CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 rounds:

30sec Deadbugs

12 Single Leg Glute Bridge

8 Snap to Hollows

STRENGTH

Deadlift (In a 15min window
Work up to a set of 5 Deadlift at 8RPE)

METCON

Metcon (No Measure)

RX

AMRAP 20mins

50/40cal Bike/Row/Ski

40 Pull-ups

30 Hang Cleans @60/40kg

20 Front Squats

10 Thrusters

Scaled

AMRAP 20mins

40/30cal Bike/Row/Ski

40 Ring Rows

30 Hang Cleans @50/35kg

20 Front Squats

10 Thrusters

Rx+

Partner Workout – Share anyhow

AMRAP 20mins

50/40cal Bike/Row/Ski

40 CTB

30 Hang Cleans @70/45kg

20 Front Squats

10 Thrusters

Notes: Load should be moderate-heavy You team can set up two barbells if you plan on using different loads. Try to organise your strategy so you are switching every 20-30seconds and keeping the work:rest ratios fairly consistent, even though one partner may end up doing more reps during their work interval.