CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
2x Thoracic Flow +Shoulder CARs
200m Run
2 Rounds
5-10 Push Ups
10 Hollow Rocks
10 Kip Swings
Move to Movement Specific Warm Up
Set Class up
3-5 Reps of all Movements at Full Load
Metcon (Time)
400m Run
5 Rounds
10 Deficit HSPU @2inch / HSPU/ DB Push Press
10 Chest To Bar / Pull-ups / Ring Rows
Rest 3min
600m Run
3 Rounds
20 DB Power Clean 22.5/15kg (or Sandbag Clean)
100m DB Farmers Carry (or Sandbag Carry)
Rest 3min
800m Run
40 TTB / Hanging Leg Raise
Cap 36mins