CrossFit Geo – XFIT

Warm Up

“WARM UP

200m Run/Row/Ski/Bike

2x Lunge Flow + Dive Bomber P/Side

200m Run/Row/Ski/Bike

2 Rounds

10 Banded Goodmornings

10 Slow Deadbug

Move to Movement Specific Warm Up

Empty Barbell Deadlift Technique

STRENGTH

Deadlift

In a 16min Window Complete following

Deadlift Complex

3 sets of the following 9-rep complex:

3 reps with reset each rep

3 reps with SILENT TnG (feather touch)

3 reps with wod-style TnG

Complete all 3 sets at 55-65% 1RM Deadlift

METCON

Balls to the Wall – BFB Chaser (No Measure)

On the 4min for 20min

20 Wall Balls 20/14lbs 10/9ft

20 Bar Facing Burpees

Rx+= 30/20lb Wall Ball