CrossFit Geo – XFIT

Warm Up

2 Rounds

10 Cal Bike/Row/Ski

5-10 Push Ups

5-10 Scap Pull Ups

10 Air Squats

Move to Movement Specific Warm Up

1-5 Reps of Each Movement

STRENGTH

E12MOM (No Measure)

EMOM 12min

1. 3-5 Wall Walks

2. 10 Dual DB Walking Lunges @mod-heavy

3. 10-20sec L-Hang

METCON

The Devil’s Press (Calories)

On the 5min for 25min (5 sets)

10 Single DB Devils Press 22.5/15kg

Max Cal Bike/Row/Ski till the 2:30

Work 2:30 Rest 2:30