CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 rounds:

Prone TYI’s

Twisting Bears

Deadbugs

Pogo Jumps on spot, building height

STRENGTH

Push Press (EMOM 8min
2 Push Press
)

Start light and finish heavy

Take bar from floor

METCON

Metcon (Time)

For time, in teams of 3 (RX) or 2 (Rx+):

Share anyhow

240/220/200 Cal Echo Bike (MM/MF/FF)

At the same time as above cals are being completed, complete following. Share work anyhow. 2 people working at a time – one on the bike and one on the reps. If a team of 3, one person resting.

12 Rounds

10 Deadlifts 90/60kg

10 Box Jumps 24/20inch

10 Alternating Dual DB Push Press 22.5/15kg

Score = Total time

Rx+ Option

Deadlifts 100/70kg

30min cap

Notes:

Divide work:rest times evenly. You may decide to do a full round before rotating with you partner, or you may decide to transition more frequently and switch after every exercise. Select a load on the Deadlift that you can confidently go unbroken with for most of the workout, with perfect form the whole time.