CrossFit Geo – XFIT
10 Alternating Curtsey Lungs
10 Slow tempo Deadbug
10/10 Fire Hydrant (Glute med exercise)
In a 12min window complete following:
Back Rack lunges
Three times through the complex = 1 set
1 Forward Lunge per leg
1 Reverse Lunge per leg
(12 lunges total in one set)
*Perform 3 sets at 8-8.5RPE across, Final week of increased loading.
Rolling clock 24mins
2 rounds of following
EMOM 6mins *Cal Bike Erg or Row or Ski
1) 40sec hard effort, then slow recovery rest of the min
2) 30sec hard effort, then slow recovery rest of the min
3) 20sec hard effort, then slow recovery rest of the min
EMOM 6mins “For load/Quality”
1) 30-45sec Dead Hang
2) 12 Alt KB Gorilla Row @moderate
3) 30sec Sandbag/Dead ball Squats
For todays intervals look to increase your power out put as the work duration decreases.
Push the work intervals hard.
The other 6min EMOM is a functional strength circuit to work through for quality.