CrossFit Geo – XFIT

Warm Up

2 rounds

10 Cal Bike/Row/Ski

4 Spiderman lunge with Thoracic Rotation

10 Pogo Jumps

10/10 Single Glute Bridge

10 Dead bug

CONDITIONING

Partner Workout, Share Anyhow

On the 11mins for 33mins

150 Double Unders (Advanced: 80 with Drag Rope)

40/30 cal Erg 1*

40 Dual DB Farmers Walking Lunge (or Reverse Lunge) @22.5/25kg (Advanced 32.5/22.5kg)

Max Cal Erg 2 till 8min mark

Rest 3mins

*Whilst on Erg 1 the non working athlete must be holding the DBs in Farmers position.

**Read notes for flow with Erg 1 and Erg 2

Notes:

Flow for today’s workout will have athletes sharing two ergs between themselves and another pair.

They can decide which erg is erg one and which is erg two, with the other pair doing the opposite.

This allows for a varied stimulus without running out of erg options for the class.

The workout is scored by the total number of calories completed on erg two.