CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2x Lunge Flow + Dive Bomber P/Side

200m Run/Row/Ski/Bike

2 Rounds

10 Ring Row

5 Muscle Clean + 5 Front Squats

Move to Movement Specific Warm Up

3-5reps of all movements

METCON

Go it Alone (Time)

Individual Workout

5 Rounds For Time

200m Run

20 Wall Balls

3/2 Legless Rope Climbs

2 Squat Clean @90/65kg

30min cap

*Scale Legless to regular Rope Climbs or 9 Chin Ups. Scale barbell to appropriate mod-heavy loading.