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