CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2x Thoracic Flow +Shoulder CARs

1-2 Rounds

5-10 Push up With Push Plus

5-10 Scap Pull ups

Move to Movement Specific Warm Up

Warm Up sets of Bench Press and Single DB Row

STRENGTH

Bench Press (3 x 6 @ 8 RPE)

In a 16min Window Complete following

*Partner up and alternate between Bench Press and Single DB Row

Single Arm Dumbbell Row (3 x 10-15)

Heavy

METCON

Run before you can Wall Walk (No Measure)

AMRAP 20min

400m Run

50ft HS Walk or 6 Wall Walks

20/16cal Bike/Ski

*Scale to 25ft HS Walk if needed