CrossFit Geo – XFIT

Warm Up

2 Rounds

10 Cal Bike/Row/Ski

5-10 Push Ups with Push Plus

5-10 Ring Rows

20-30sec Per Side Pec Stretch

Move to Movement Specific Warm Up

Warm up sets of Bench Press/One Arm Row

STRENGTH

Alternate

In a 16min Window Complete following

A1]

Close Grip Bench Press

3×8 @ 7-8RPE

A2]

One Arm Dumbell Row

3×10 @7-8RPE

*Partner up and alternate between Close Grip Bench Press and One Arm Row.

METCON

EMOM 20 mins (No Measure)

1) 20/16 Cal Bike/Row/Ski

2) 20 Kettlebell Swings @24/16kg

3) 200m Run

4) 16 Toes To Bar