CrossFit Geo – XFIT

Warm Up

2 rounds

200m Run

10 Kip Swings

10 Hollow Rocks

10 Russian KB Swings

3 Dive Bombers with a pause in downward dog

Move to movement specific warm up

CONDITIONING

Share Anyhow, Team of 3

For time:

90 KB Swings 24/16kg (Elite 32/24kg)

80 Toes To Bar

*One athlete holding Dual KB in Farmers

120 Sync Double Unders

*2 person sync

40 Lateral Burpee Over Bar

21 Power Snatch @60/40kg

400m Run *Together

21 Power Snatch @60/40kg

40 Lateral Burpee Over Bar

120 Sync Double Unders

*2 person sync

80 Toes To Bar

*One athlete holding Dual KB in Farmers

90 KB Swings 24/16kg (Elite 32/24kg)

Cap 40mins

Notes:

Partner up with athletes of similar ability for this workout. Share the workload as you see fit among your teammates.

While Toes to Bar (TTB) are being completed, one athlete must hold two kettlebells in a farmer’s hold. If kettlebells are limited, the farmer’s hold can be done with dumbbells.

During Sync Double Unders, both athletes need to be in the air at the same time.

If an athlete returns from the run first, they may begin the power snatches.

For a team of two, reduce the reps by one-third. For example, 60 kettlebell swings, 50 TTB, 80 Double Unders, 30 Burpees, and 14 snatches.

Additionally, remove holds and synchronization requirements.