CrossFit Geo – XFIT

Warm Up

2 rounds

200m Run

10 Scap Pull Ups

10 Cossak Squats

10 Kip Swings

10 Reverse Lunges

10 Hollow Rocks

CONDITIONING

Partner Workout (Optional team of 3)

For time, share reps anyhow except where synchro/together

150 Wall Balls 20/14lb

60 Burpee Box Overs 24/20″

150/120 Cal Bike/Row/Ski

40 Dual DB Box Step Overs 22.5/15kg

20 *sync TTB

400m Run *Together

20 *Sync TTB

40 Dual DB Box step Overs

150/120 Cal Bike/Row/Ski

60 Burpee Box Overs

150 Wall Balls

Cap 40mins

Notes:

Todays workout is a partner “down and back” style chipper.

Reps don’t need to be evenly distributed among teammates.

Leverage each other’s strengths and ensure an even distribution of overall fatigue within the team.