XFIT – Wed, Apr 10

CrossFit Geo – XFITWarm Up 2 rounds 10/8 Cal Bike 20-30sec Deadhang/Lat and pec stretch 5 Muscle Snatch + 5 Behind the neck Snatch Grip Push Press 5 Pause Overhead Squats Spend 5-10mins building to 75% before starting strength piece.STRENGTH Snatch On the...

XFIT – Tue, Apr 9

CrossFit Geo – XFITWarm Up 200m Run/Row/Bike/Ski 2 rounds 6 Air Squats with a pulse in the bottom 6 Cossack Squats 10 Single Leg Hip Lift 10 Deadbugs 5 Strict Press with slow Eccentric into full grip Front Rack *Add side lying clams or banded side steps between...

XFIT – Mon, Apr 8

CrossFit Geo – XFITWarm Up2 rounds 200m Run/Row/Ski/Bike 10m Travelling lunge with twist toward forward knee 10m Hamstring Sweep 5 Inch Worms with a Push up Coach led Barbell warm up 5 Hang Muscle Clean + Push Press 5 Power Clean + Push JerkSTRENGTH On the 90sec...

XFIT – Sat, Apr 6

CrossFit Geo – XFITWarm Up2 rounds 200m Run 10 Air Squats 10 kip swings 5 Power Clean 5 Front Squat 5 Push Press Move to movement specific warm up

XFIT – Sat, Apr 6

CrossFit Geo – XFITWarm Up2 rounds 200m Run 10 Air Squats 10 kip swings 5 Power Clean 5 Front Squat 5 Push Press Move to movement specific warm upPartner workout (No Measure) Partner Workout For total time Buy in: 40 Burpee Over Bar (shared) into 8 rounds 200m...

XFIT – Fri, Apr 5

CrossFit Geo – XFITWarm Up2 rounds 200m Run/Row/Ski/Bike 1-2 Lunge Flow per side 10/10 Single Lge Hip Lift (Spiderman. lunge with thoracic rotation) 5 Muscle Clean + Front Squat 5 strict press in Split Jerk receiving positionSTRENGTH Clean and Jerk On the 2min...