CrossFit Geo – XFIT
WARM UP
2 Rounds
200m Run/Row/Bike/Ski
Lunge Flow per Side
10 Cossack Squats
10 Kip Swing
10 Scap Pull Ups
METCON
Metcon (Time)
Team Workout, Two’s or Three’s
3000m Row or Ski
*After every effort complete
8 Kettlebell Goblet Box Step ups @24/16kg
1 Rope Climb > 6 Strict Chin Ups > scaled options
into
1600m Run (As 200m relay efforts)
into
150/120 Cal Bike
*After every effort complete
6 Dual Dumbbell Deadlift @22.5/15kg
4 Dual Dumbbell Hang Clean
2 Dual Dumbbell Push Press
Cap 40mins
*Large class scenario start half of the teams on the Row/Ski and half on the Bike. All teams complete the run before changing to the opposite erg.