CrossFit Geo – XFIT

Warm Up

2 Rounds

10 Cal Bike/Row/Ski

20sec Dead hang stretch

5-10 Push Ups with Push Plus

10 Banded Pull Apart

STRENGTH

In a 16min Window Complete following:

A1] Close Grip Bench Press 3×8 @ 7-8RPE

A2] Single Arm Dumbbell Row 3×10/10 @7-8RPE

*Partner up and alternate between Close Grip Bench Press and One Arm Row.

CONDITIONING

Rx

AMRAP 20mins

400m Run

20 Kettlebell Swings @24/16kg

50 Double Unders

20 TTB

50 Double Unders

Notes: Todays metcon is longer duration mixed modal aerobic conditioning.

Look to hold a consistent pace over 20min.