CrossFit Geo – XFIT

Warm Up

200m Run/Row/Bike/Ski

2 rounds

4 Kang Squats (Boot strap squats)

4 Thoracic Rotations in bottom of Squat

5 Strict Press with slow Eccentric into full grip Front Rack

5 Pulse in the bottom Front Squats with full grip

*Add side lying clams and single leg hip lift between warm up sets.

STRENGTH

15min window to warm up and complete:

Front Squat Complex

On the 2:30 for 7:30min

1 Pause Front Squat (3 sec) + 2 Front Squats

*Complete all sets at 70% 1RM Front Squat

**De-load Week

CONDITIONING

Rx

Partner Workout

4 rounds for total time:

40/30 Cal Row/Ski

40 Wall Balls

200m Run *Together

Rest 1min (From the first person arriving back from run)

Cap 24mins

Advanced/Elite

Individual Workout

4 rounds for total time:

30/24 Cal Row

20/16 Cal Echo

12 Shuttle Runs (25ft out and back)

Rest 2 mins

Cap 24mins

Notes:

Try to push the pace during today’s workout and aim to complete the rounds as quickly as possible.

Rest time will begin once the first person returns from the run. You and your partner may divide the calories and wall balls as you prefer, but we recommend splitting them in half to minimize transition time.