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

*Super set first 2x Warm Up sets with

10-20 Slow Deadbugs

STRENGTH

Romanian DeadLift (RDL) (3 x 8)

Romanian Deadlift

3×8 @7-8RPE

METCON

Pairs for Shares – AMRAP 20 min (No Measure)

AMRAP 20mins “Pairs, Share Anyhow”

10 Sandbag Cleans @150/100lbs

200m Farmers Carry @32/24kg

80m Sled Push @ moderate load

Limited Equipment Options

SandBag/Deadball >Power Clean

@mod-Heavy

SledPush > Box Push > 40/32 Cal Echo Bike