CrossFit Geo – XFIT
WARM UP
2 Rounds
1-2min Bike/Row
1 Lunge Flow Per/Side
5-10 Ring Rows
5-10 Slow Push Ups
10 Hollow Rocks
METCON
Geo QF Weekend! (Calories)
Partner or Team of Three workout, Share anyhow
AMRAP 12mins
Max Cal Ski Erg or Run (200’s)
*8 Burpees after every turn on the Ski/Run
Rest 1min
AMRAP 12mins
Max Cal Bike Erg or Echo Bike
*5/4 Ring Muscle up/Ring Dip after every turn on the Bike
Rest 1min
AMRAP 12mins
Max Cal Row
*25ft HS Walk/3 Wall Walk after every turn on the Rower
*For a challenge complete in pairs, otherwise Teams of 3. With a Team of 3 one must Complete the “cashout” at the start of every AMRAP. Start class on different AMRAPs.
Score = Total Cals