CrossFit Geo – XFIT

Warm Up

2 Rounds

10 Cal Bike/Row/Ski

5-10 Push Ups

5-10 Scap Pull Ups

30 Sec Lat/ Overhead Stretch

20sec Per side Wrist CARs

Move to Movement Specific Warm Up

1-5 Reps of Each Movement

STRENGTH

Metcon (No Measure)

In a 16min Window Complete following

A]

4 Rounds For Quality

6-10 Strict Chest To Bar Chin-ups

5 Wall Walks

3 Rounds For Quality

8-12 Dumbbell Bench Press

20-30 V-ups

METCON

SKI BIKE ROW (Calories)

On the 90sec for 24min (4 rounds)

1. 1:15 Ski Erg (or 200m Run)

2. 1:15 Bike Erg / Echo Bike

3. 1:15 Row Erg

4. Rest

Record total cals