CrossFit Geo – XFIT

WARM UP

2 Rounds

1-2min Bike/Row

2 Dive Bombers

4 Thoracic Bridge

10 Banded Pull Aparts

STRENGTH

Close Grip Bench Press & Bentover Row (No Measure)

A1]
Close Grip Bench Press
(shoulder width)
3×6 @ 7, 7.5, 8RPE

A2]
Bent Row
3×8 @8RPE

Pair Up – Partner 1 Bench, Partner 2 Bent Row

METCON

Musical Ergs (No Measure)

AMRAP 20mins

Partner Workout, Share Anyhow

500/400m Row/Ski >1000m Bike Erg

200m Sandbag Bear Hug Carry >Dual KB Front Rack Carry 32/24kg

500/400m Row/Ski >1000m Bike Erg

200m Dual KB Farmers Carry 32/24kg

500/400m Row/Ski > 1000m Bike Erg

30 Single KB Box Step Ups 32/24kg

Intent: Odd object exposure mixed with general aerobic work
Class logistics: For some extra fun, mix up the type of Erg used each round in a “musical chairs” situation where teams can jump on any free machine they like