CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
2x Thoracic Flow +Shoulder CARs
200m Run
2 Rounds
5-10 Scap Pull Ups
5-10 Push Ups
10/10 Single Leg Hip Lift
Move to Movement Specific Warm Up
Set Class up
3-5 Reps of all Movements at Full Load
METCON
Saturday Share Day (Time)
PARTNER WORKOUT
For total time “Pairs, Share Anyhow”
3 Rounds
400m Run *Together
35 Deadlift @100/70kg
1min Rest
3 Rounds
8 Rope Climbs > 30 Chest To Bar/PU/Jumping PU
30m HS Walk > 12 Wall Walks
1min Rest
3 Rounds
400m Run *Together
25 Hang Power Cleans 70/45kg
**Scale to loads you can maintain sets of 5-10 reps with good form and keep moving through the workout
Cap 40mins