CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2x Thoracic Flow +Shoulder CARs

200m Run/Row/Ski/Bike

Move to Movement Specific Warm Up

Warm up sets of Strict Press/Pendlay Row

STRENGTH

Strict Press (3 x 6)

1]

Strict Press 3×6

8 @ 8RPE

* 1s pause at top and bottom

*Partner up and alternate between Strict Press and Pendlay Row.

Pendlay Row (3 x 5 @ 8 RPE)

A2]

Pendlay Row 3×5

8 @ 8RPE

* 1s pause at top and bottom

* work body position (scap retraction at top)

*Partner up and alternate between Strict Press and Pendlay Row.

METCON

“24min Rolling Clock” (No Measure)

On the 2min for 8min

250/200m Row

2-4 Wall Walks

Straight into

On the 2min for 8min

250/200m Ski

8 Dual Dumbell Thrusters @22.5/15kg

Straight into

On the 2min for 8min

200m Run

30-60 Double Unders

**Aim for challenging but consistent pace on each segment

Scale as needed to keep rounds under 1:45