CrossFit Geo – XFIT
Warm Up
2 Rounds For Quality
200m Run/Row/Bike/Ski
10 x S-Waves
4 Thoracic Bridges
8 Barbell Strict Press
Move to Movement Specific Warm Up Warm up sets Push Press
STRENGTH
Push Press (Push Press
3 x 5 @ 8RPE
)
Will add load each week
TnG OK
METCON
E6MOM (24 mins) (Time)
On the 6min for 24min
(4 sets)
16 Dual DB Front Rack Walking Lunges 22.5/15kg
50 Double Unders
400m Run
50 Double Unders
Score is slowest round
Scale as needed to complete each round under 4:30