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
Move to Movement Specific Warm Up
Set Class up
3-5 Reps of all Movements at Full Load
METCON
Metcon (Time)
RX
For Time:
100m KB Farmers Carry 32/24kg
18 Deficit HSPU 3inch
400m Run
100m KB Front Rack Carry
16 DHSPU 3inch
400m Run
100m KB Farmers Carry
14 DHSPU 3inch
400m Run
100m KB Front Rack Carry
12 DHSPU 3inch
400m Run
SCALED
For Time:
100m KB Farmers Carry 24/16kg
18 HSPU or Dual DB Push Press
400m Run
100m KB Front Rack Carry
16 HSPU or Dual DB Push Press
400m Run
100m KB Farmers Carry
14 HSPU or Dual DB Push Press
400m Run
100m KB Front Rack Carry
12 HSPU or Dual DB Push Press
400m Run