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
Power Clean
15min Window Complete following
A]
Power Clean
1×4 @ 90% of last week’s load
1×3 @ 90% of last week’s load
STRENGTH
METCON
Fast Friday (Time)
For time:
32/24cal Bike/Row/Ski (or 400m Run)
20 Squat Snatch 60/40kg
32/24cal Bike/Row/Ski (or 400m Run)
*Scale if more than 75% 1RM Snatch. Can also Power Snatch as a scaled option