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 (Bench Press
2×6 @ 7.5PE across)
Single Arm Dumbbell Row (Single DB Row
2×10-15 @ Moderate)
Partner up and alternate between Bench Press and Single DB Row
METCON
Metcon (No Measure)
AMRAP 18min
50ft HS Walk (or 5 Wall Walks)
15 Toes To Bar
200m Run
12 Burpees