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 Press

10 Ring Row

Move to Movement Specific Warm Up

GYMNASTICS

GYMNASTICS STRENGTH

Alternate between A1 and A2 for 3 sets each

A1]

3 sets

40sec Strict Chin-ups

+ 40sec Ring Rows with Pause at top

*Optional Weight Vest

A2]

3 sets

20-30sec nose to Wall HS Hold

20 Hollow Rocks

Can rest 60-90sec between A and B

METCON

RUN TO YOU (Time)

1) AMRAP 15mins “Teams of 2 or 3”

Max Cal Bike/Row/Ski

*After Every effort “Recovery” Run 200m

Also start with one member running 200m

Rest 2mins

2) For Time

Complete above total Cals for time (shared)

*No Running*

Total Time Cap 30mins