CrossFit Geo – XFIT

WARM UP

200m run

4 Shinbox to forward lean

Thoracic movement

2 rounds

5 eccentric barbell front squats

5 strict press

5 sumo deadlifts

5 narrow grip upright row

METCON

Hero WOD “WOOD” (Time)

Partner Workout

5 Rounds For Time

400m Run *Together

20 Burpee Box Jumps @24/20″

20 Sumo Deadlift High Pulls @40/30kg

20 Thrusters @40/30kg

5 Rounds For Time

400m Run

10 Burpee Box Jumps @24/20″

10 Sumo Deadlift High Pulls @40/30kg

10 Thrusters @40/30kg

Rest 1 min between rounds

*For large classes stagger start two waves by 2 mins or see below

CAP 40 min