CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2x Lunge Flow + Dive Bomber P/Side

200m Run/Row/Ski/Bike

Move to Movement Specific Warm Up

Empty Barbell Deadlift Technique

*Super set first 2x Warm Up sets with

12/12 Fire Hydrants/ Banded Clam Steps

STRENGTH

Deadlift (3 x 5
Reset)

In a 16min Window Complete following

A]

Reset Deadlift

3×5 @ 7.5, 8, 8.5RPE

*Lower to the ground with control and ideal position before reseting and lifting again. No “drop from top

METCON

E3MOM – 24 min (No Measure)

On the 3min for 24min

15 Toes To Bar/SL Raise/Knee

8 Shoulder to Overhead @60/40kg

Echo Bike cals till the 90sec

*Modify TTB reps and barbell load as needed to ensure you get at least 30sec on the bike each round

Large class scenario: Share a equipment with a partner and alternate 90sec windows