CrossFit Geo – XFIT
WARM UP
2 rounds:
200m Run
10 Cal Bike/Row/Ski
15 Poggos
10 Kang/boot Strap Squats
Move to movement specific warm up
CONDITIONING
Team of Three Workout
For Time
30/24 Cal Bike/Row/Ski “Each”
*2 non working athletes completing 400m Run for each bike interval.
into
90 *Sync Wall Ball
300 Double Unders
*One athlete hanging while DUs are performed
60 Burpee Box Overs @24/20″
*Shared
into
30/24 Cal Bike/Row/Ski “Each”
*2 non working athletes completing 400m Run for each bike interval.
Cap 40mins
Notes:
Todays workout will have all 3 members working at the start and at the end. Be strategic through the middle to bring the heart rates down this may mean one person picking up extra reps to help the team.