CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 rounds 10 Glute Bridges with pause

10 Kettlebell Russian Swings

10 Slow Deadbugs

STRENGTH

In a 16min Window Complete following:

Romanian Deadlift 3×8 @7-8RPE

*Aim to feel the tension through glutes and hamstrings on all reps.

Load will be considerably lower than conventional Deadlift

CONDITIONING

Rx Partner Workout, Share Anyhow AMRAP 20mins:

16 Sandbag/Dead ball Cleans @heavy

200m Farmers Carry @32/24kg

40/32 Cal Echo

Notes: Limited equipment options, stagger start class on different stations and share equipment.

Alternatively swap Sandbag/Dead ball Clean for Barbell Cleans or 20 Dual Dumbbell cleans @heavy.

If available ,option to swap Echo Bike to 60-80m Sled Push depending weight.