CrossFit Geo – XFIT
Warm Up
2 Rounds For Quality
200m Run/Row/Bike/Ski
10 S-Waves
4 Thoracic Bridges
8 Barbell Strict Press
Move to Movement Specific Warm Up
Warm up sets Push Press
STRENGTH
Push Press (1 x 5 )
80% of last week’s load
TnG OK
METCON
200-300-400-500-600 (Time)
5 rounds for time
200-300-400-500-600m Ski or Row or Run
12 Single KB Box Step Overs 24/16kg 24/20inch
Scaled: Reduce KB weight
Advanced: 32/24kg KB
17min cap