CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 rounds

5 BB romanian DL

5 BB Bent Over Row

10 Glute Bridge With Pause *can use BB for load

30sec Plank *round 2 complete as Dead bug

STRENGTH

In a 15min window complete following:

Deadlift

1×3 @80% of last week’s top set

Soft, controlled touch-and-go

Superset

DB Half Kneeling Single Arm OH Press

3×6/6reps @moderate

*De-load Week

CONDITIONING

Rx

AMRAP 20mins

Partner Option

Max Cal Bike/Row/Ski

After every effort complete one of the following, alternating between 1 and 2

1) 9 CTB + 3 Wall Walks

2) 40 Double Unders + 8 Kipping HSPU

Advanced/Elite

Individual Option

AMRAP 20mins

Max Cal Echo

Every 2:30 including the 0:00 stop and complete following, alternating between 1/2

1) 13 CTB + 4 Wall Walks

2) 50 Double Unders + 13 Kipping HSPU

Notes:

Today’s workout provides two options. Rx involves a 20-minute partner AMRAP for max calories, with set work after each interval. Rotate partners every 2 minutes, adjusting the erg pace accordingly for ample time for set work and recovery.

Advanced athletes can complete the same workout individually. Given the continuous 20-minute duration, maintain a steady pace allowing you to move continuously throughout the entire workout.