CrossFit Geo – XFIT

WARM UP

2 rounds:

200m Jog

1 Lunge Flow Per/Side

5 Hang Muscle Clean

5 Front Squats

5 Push press

CONDITIONING

Team of Three Workout

AMRAP 36mins

3 rounds:

Athlete 1 completes

25/20 Cal Bike/Row/Ski (Elite 30/24)

while

Athlete 2 completes

2 Rounds

6 Thruster @40/30kg (Elite 60/40kg)

30 DU’s

while

Athlete 3 rests

*Rotate through in order until 3 full rounds are completed. Only rotate once each station is complete.

into

800m Run together with

2x Wall Ball 20/14lb (Elite 30/20lb)

into

3 rounds:

Athlete 1 completes

25/20 Cal Bike/Row/Ski (Elite 30/24)

while

Athlete 2 completes

2 Rounds

6 Hang Power Cleans 60/40kg (Elite 70/45kg)

6 Burpee Over Bar

while

Athlete 3 rests

*Rotate through until 3 full rounds are completed

into

400m Run together with

2x Wall Ball 20/14lb (Elite 30/20lb)

*BACK TO START AGAIN …..

Notes:

Todays workout is a AMRAP in teams of 3. With 2 of the 3 working most of the time. Pace the erg efforts to match the time it takes to complete the 2 round portion.

This should allow you to move with intent on the 2 rounds.

Make sure to talk through order and flow with your team mates before starting workout.