CrossFit Geo – XFIT
2 Dive Bombers
4 Thoracic Rotations
6/6 Half Kneeling KB Press
In a 16min Window Complete following:
A) Strict Press 3×6 @ 8RPE
* 1s pause at top and bottom 2.
B) Pendlay Row 3×6 @ 8RPE
* 1s pause at top and bottom.
* work body position (scap retraction at top) *Partner-up and alternate between Strict Press and Pendlay Row.
Rolling Clock 18mins
250/200m Row or 200m Run
4 Wall Walks
250/200m Ski or 500/450m Bike Erg
6 Dual Dumb bell Thrusters @22.5/15kg or Barbell 50/35kg
Notes: Aim to hold a cadence on the run/erg that allows you to immediately complete following work.
Practice recovering within the erg/run finding your rhythm and settling back into the pace.