CrossFit Geo – XFIT

WARM UP

2 Rounds For Quality

200m Run/Row/Ski/Bike

4 Thoracic Rotations

10 W-Vs

10 Kettlebell Swings

METCON

Metcon (Time)

Partner Workout

For time:

60/50 Cal Bike/Row/Ski

150 Double Unders

Rest 2mins

50/40 Cal/Bike/Row/Ski

80 Wall Balls

Rest 2mins

40/32 Cal Bike/Row/Ski

40 Kettlebell Swings @32/24kg

Rest 2mins

30/24 Cal Bike/Row/Ski

30 Burpee Box Jump Overs

Cap 30mins

B]

Core

3 Rounds For Quality

20sec Hollow Rock

10sec Rest

20sec Alternating V-up

10sec Rest

20sec Russian Twist

Rest until 2min