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
3×6 @ 8.5RPE across)

Single Arm Dumbbell Row (Single DB Row
3×10-15 @ Heavy)

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

Increase load from last week

METCON

Chest to the Floor (Time)

5 rounds for time:

15 KB Swings @32/24kg

5x 25ft Burpee Shuttle Run (Down and back = 1)

(Chest on floor at start and end of each 25ft)

15 Wall Balls @20/14lb

5x 25ft Burpee Shuttle Run (Down and back = 1)

(Chest on floor at start and end of each 25ft)

Cap 18mins