CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

10 Kip Swings

6/6 Half kneeling plate overhead side bends

10 Snap to Hollow on floor

10 Russian KB Swings

CONDITIONING

Partner Version of “WOOD”

5 Rounds for Time, Share Anyhow:

400m Run (together)

20 Burpee Box Jump Overs (24/20″)

20 Sumo Deadlift High Pulls (40/30kg)

20 Thrusters

Rest 1 minute between rounds

Time cap: 40 minutes

Individual Version of “WOOD”

5 Rounds for Time:

400m Run

10 Burpee Box Jumps (24/20″)

10 Sumo Deadlift High Pulls (40/30kg)

10 Thrusters

Rest 1 minute between rounds

Time cap: 40 minutes