CrossFit Geo – XFIT
WARM UP
2 Rounds
1-2min Bike/Row
2 Dive Bombers
4 Thoracic Bridge
10 Banded Pull Aparts
STRENGTH
Close Grip Bench Press & Bentover Row (No Measure)
A1]
Close Grip Bench Press
(shoulder width)
2×6 @ 80% of last weeks load
A2]
Bent Row
2×8 @ 80% of last weeks load
DELOAD WEEK
Pair Up – Partner 1 Bench, Partner 2 Bent Row
METCON
Rounds of Rounds (Time)
For total time:
6 rounds
15/12cal Row
10 Burpees Facing a line on the ground
2min Rest
6 rounds
15 V-Ups
15 Wall Balls 20/14lbs 10ft
Cap 24mins
Intent: Lower impact mixed modal conditioning. Breathe and move.
Metcon (Time)
For total time:
6 rounds
15/12cal Row
10 Burpees Facing a line on the ground
2min Rest
6 rounds
15 V-Ups
15 Wall Balls 20/14lbs 10ft
Cap 24mins
Intent: Lower impact mixed modalconditioning. Breathe and move.