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 @ slightly greater than last week
A2]
Bent Row
3×8 @ slightly greater than last week
Pair Up – Partner 1 Bench, Partner 2 Bent Row
METCON
Don’t sandbag the run (Time)
For time:
800m Run
25 Sandbag Cleans/Deadball/Power Cleans
800m Run
25 Burpee Box Jump Overs 30/24inch
800m Run
Cap 20mins
*If you don’t have sandbag/deadball substitute for Power Clean @70/45kg
Intent: Odd object density and aerobic/running. Sandbag weight guide is 150/100lbs but choose a weight that you can move reasonably well but not TNG for more than 2-4 reps.