CrossFit Geo – XFIT

WARM UP

200m Run/Row/Bike/Ski

2 rounds

2 Dive Bombers

4 Thoracic Rotations

8 W-vs

6/6 Half Kneeling KB Press

STRENGTH

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.

Notes:

* work body position (scap retraction at top) *Partner-up and alternate between Strict Press and Pendlay Row.

CONDITIONING

Rx

Rolling Clock 18mins

AMRAP 8mins

250/200m Row or 200m Run

4 Wall Walks

Rest 2mins

AMRAP 8mins

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.