CrossFit Geo – XFIT
Warm Up
“WARM UP
200m Run/Row/Ski/Bike
2x Thoracic Flow +Shoulder CARs
200m Run
2 Rounds
6/6 Half Kneeling Kettlebell Row
10 Ring Row
Move to Movement Specific Warm Up
STRENGTH
GYMNASTICS
“GYMNASTICS
Alternate between A and B for 3 sets each
A]
3 sets
40sec Strict Chin-ups
*Optional Weight Vest
B]
3 sets
20 Hollow Rocks
20 Superman Rocks
15 Hollow Rocks
15 Superman Rocks
10 Hollow Rocks
10 Superman Rocks
Can rest 60-90sec between A and B
METCON
Walking on Water (Time)
For Time “”Teams of 3″”
300/240 Cal Bike/Row/Ski
Every time you finish your turn, perform
1) 25ft Hs Walk > 2-3 Wall Walks
2) 80 Double Unders