CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

3x Squat Flow

2x Inchworm

10 Dead Bugs

5 Tall Strict Muscle Clean

5 Muscle Clean

30 Sec Front Rack Stretch

Move to Movement Specific Warm Up

STRENGTH

Power Clean (2 x 4
2 x 3)

In a 16min Window Complete following:

Power Clean

2×4 @ slightly greater than last week (9RPE)

2×3 @ slightly greater than last week (9RPE)

*Can build between each set. Final week of increasing load

METCON

Great Balls of Fire (No Measure)

Advanced/RX

“Open Workout 14.4”

AMRAP 14min

60cal Row

50 Toe to Bar

40 Wall Balls 20/14lbs 10/9ft

30 Power Cleans @60/40kg

20 Ring Muscle Ups

*Add Bike/Ski as alternatives for large Class or a 600m Run

Scaled

AMRAP 14min

60/50cal Row

40 Toes to Bar > Leg raise > knee raise

30 Wall Balls 20/14lbs 10/9ft

20 Power Cleans @60/40kg

10 Ring Dips

*Add Bike/Ski as alternatives for large Class or a 600m Run