CrossFit Geo – XFIT
WARM UP
2 Rounds For Quality
200m Run/Row/Ski/Bike
1 xLunge Flow
10 Pause below the knee and above deadlift
10/10 Single Leg Hip lift
STRENGTH
Deadlift (In a 20min window complete following
A]
Deadlift
3×5@ 8, 8.5, 9RPE
)
*Aim for slightly heavier than last week.
METCON
Metcon (Time)
Partner Workout
3 Rounds for time:
50/40Cal Bike/Row/Ski
80 Double Unders or 60 Cross Overs
40 Kettlebell Swings @32/24kg
Cap 18mins
Intent: Fun partner workout focusing on general aerobic conditioning