CrossFit Geo – XFIT

Warm Up

WARM UP

200m Run/Row/Ski/Bike

3x Squat Flow

2x Inchworm

10 Dead Bugs

200m Run/Row/Ski/Bike

2 sets

5 Tall Strict Muscle Clean

5 Muscle Clean

30 Sec Front Rack Stretch

Move to Movement Specific Warm Up

STRENGTH

Power Clean

STRENGTH

In a 16min Window Complete following

A]

Power Clean

2×4 @ slightly greater than last week (8.5RPE)

2×3 @ slightly greater than last week (8.5RPE)

*Can build between each set.

METCON

Walking on the Chinese Wall (Time)

CONDITIONING

For Time

10-8-6-4-2

Wall Walks

2-3-4-5-6

Squat Clean @90/60kg

*200m Run each round

Cap 16mins
ie. 10 x wall walks

2 x squat clean

200m run

8 x wall walk

3 x squat clean

200m run