CrossFit Geo – XFIT

WARM UP

2 Rounds For Quality

200m Run/Row/Ski/Bike

10 Ring Row

10 Hollow Rock

10 Sec HS Hold on wall

STRENGTH

In a 16min window complete following

1-2 warmup sets of each movement, then:

3 rounds of working sets for quality:

3-5 Ring dips/Push Ups with a pause top and bottom.

60sec Free Standing Handstand Hold Practice

12 Pendlay Rows @slightly heavier than last week

*Partner up and spot each other for freestanding HS practice. Focus on ideal body position while partner helps you find the point of balance. Rest as needed between dips/holds/Rows.

METCON

Metcon (Time)

For time:

30 Single KB Step-ups

40 KB Swings

40/32cal Bike/Row/Ski

400m Single KB Farmers Carry

40/32cal Bike/Row/Ski

40 KB Swings

30 Single KB Step-ups

RX 24/16kg

Rx+ 32/24kg

22min cap

Notes:

Kettlebell can be held anyway during the box step-ups. Although if you are side loading aim to complete the same amount of reps per side. The same for the single KB Farmers Carry, aim to share distance equally between sides.

For large a class scale box step ups to reverse lunges or start half the class on KB Swings. Second option increase reps/cals by 1.5x and complete as a partner workout.