CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2x Thoracic Flow +Shoulder CARs

1-2 Rounds

6/6 Half Kneeling Kettlebell Press

10 Ring Row

Move to Movement Specific Warm Up

GYMNASTICS

Who Noes?

EMOM 10mins

1. 20-30sec Nose to Wall Hand Stand Hold

2. 30sec Max Reps Strict Chest To Bar (supine grip)

METCON

Filly Walks (No Measure)

AMRAP 18min

400m Run

16 Dual Dumbbell Filly Walking Lunges (One in front rack, one overhead)

8 Burpee Box Jump Over @24/20″

Advanced Option

50ft Handstand Walk instead of Lunges