CrossFit Geo – XFIT
Warm Up
2 Rounds
10 Cal Bike/Row/Ski
5-10 Push Ups
5-10 Scap Pull Ups
12 Reverse Lunges
Move to Movement Specific Warm Up
1-5 Reps of Each Movement
METCON
Metcon (No Measure)
In a 15min Window Complete following
A]
For Completion and Quality
In any order
15-30 Bar Muscle Ups or Box Progression
50 Pistols > Weighted Step Ups
3x20m Sled Push/Box Push @moderate
50 GHD Hip Extensions or Empty BB Good Mornings
CONDITIONING
B]
AMRAP 30mins Pairs “Share Anyhow”
3000m Bike Erg (1500m Ski or 50/40cal Echo Bike)
1200m Run
1500m Row