CrossFit Geo – XFIT
2 rounds 10 Glute Bridges with pause
10 Kettlebell Russian Swings
10 Slow Deadbugs
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
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.