CrossFit Geo – XFIT
WARM UP
2 Rounds
200m Run/Row/Bike/Ski
Lunge Flow per Side
10 Kettlebell Swings
1 Wall Walk + 10 sec Hold
METCON
Metcon (No Measure)
On the 7min for 35min
400m Run
AMRAP till the 5min of:
27 Double Unders
9 Deadlift 90/60kg
3 Wall Walks
Rest 2min
Rx+
100/70kg Deadlift
3 Wall Walk + Wall Facing SHSPU
Notes:
This workout is designed for you to push the pace on the run so that you can maximise the time you have on the AMRAP. The 2min rest between rounds should be enough recovery to be able to push fairly hard for 5min.
Large class scenario: share equipment 1 between 2 and start on different exercises. If one person catches up to the other, they can either wait a few seconds or skip that exercise and move to the next exercise in the AMRAP and continue moving.
High scores will be around 2 rounds each 5min segment