CrossFit Geo – XFIT

Warm Up

1-2min Bike/Row

3x Squat Flow

2x Inchworm

10 Dead Bugs

Move to Movement Specific Warm Up

Spend 10-15mins warming up the Complex before starting Conditioning

Super set first 2 sets with 10 Kip Swings

METCON

CSJ All the Way (No Measure)

On an 18min clock

At the 00:00

3 rounds for time:

30/24cal Bike Erg (or 27/21cal Echo)

18 Toes To Bar

9 Dual DB Burpee Box Step Over @22.5/15kg 24/20inch

-Immediately Into-

Find a heavy Hang Clean + 2 Front Squat + Jerk in remaining time (18min cap)

*Spend 10-15mins warming up the Complex before starting Conditioning

Elite

On an 18min clock

At the 00:00

3 rounds for time:

30/24cal Bike Erg (or 27/21cal Echo)

24 Toes To Bar

12 Dual DB Burpee Box Step Over @22.5/15kg 24/20inch

-Immediately Into-

Find a heavy Hang Clean + 2 Front Squat + Jerk in remaining time (18min cap)

GYMNASTICS

EMOM 10min for quality

1) Strict Handstand Push Up > 8-10 Dumbbell Strict Press in Straddle

2) Legless Rope Climbs > Rope Climb > 6-8 Strict Chin Up