CrossFit Geo – XFIT

Warm Up

200m Run/Row/Bike

2x Thoracic Flow + Shoulder CARs

into

2 Rounds

10 Push Ups with Push Plus

10 Banded Pull Aparts

20/20sec Lat stretch on Rig

Move to Movement Specific Warm Up Warm up sets

STRENGTH

Push Press (In a 16 min Window Complete

Following)

Push Press

2 Reps @9RPE

3 Reps @5% Less than above “2”

4 Reps @5% Less than above “3”

*Each week we will increase load on the top set

Metcon (Time)

For Time

40/30 Cal Bike/Row/Ski (or 600m Run)

21 Deadlifts @100/70kg

21 Burpee Over Bar

15 Deadlifts @100/70kg

15 Burpee Over Bar

9 Deadlifts @100/70kg

9 Burpee Over Bar

40/30 Cal Bike/Row/Ski or (600m Run)

CAP 16mins