CrossFit Geo – XFIT
WARM UP
2 Rounds For Quality
200m Run/Row/Ski/Bike
10 Ring Row
10 Hollow Rock
5 Slow Eccentric Push Ups
STRENGTH
In a 16min window complete following
1-2 warmup sets of each movement, then:
3 rounds of working sets for quality:
5-15 Weighted Deficit Push-ups
20-60sec Wall Facing Handstand Hold
12 Pendlay Rows
METCON
Metcon (No Measure)
Partner Workout
Share Anyhow; one person working at once
AMRAP 24min
80/70/60cal Row
200m Farmers Carry 32/24kg
80/70/60cal Echo Bike
400m Deadball Run (1 ball between 2. Weight of choice)
80/70/60cal Ski
800m Run (taking turns 2x200m each)
Notes:
80/70/60cals refers to MM/MF/FF pair combinations
Break the work up anyhow between you and you partner. A good way to do it is to switch every 30 or 40 seconds. This keeps the work:rest ratios consistent for both partners, even if one partner is moving faster than the other.