CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 Rounds
5 Strict Press with Slow negative into full grip Front Rack
5 Slow Eccentric Front Squats
4 Shin Box with forward lean
STRENGTH
Front Squat (Front Squat (No Pause)
1×3 @ 90% of last week’s top set
1×5 @ 10% less than above set of 3)
In a 16min Window Complete Following
METCON
Metcon (No Measure)
CONDITIONING
Every 3mins for 24mins
1) 200m Run + 10-20 Wall Balls or (5-10 reps of “Open Movement”)
2) 15/12 Cal Bike + 10 Burpees
3) 15/12 Cal Row/Ski + 30-50 Double Unders or (5-10 reps of “Open Movement”)
4) Rest
2min work Cap
*When Open Workout has been released you may blend movements into above piece for efficiency practice at low reps. Otherwise complete above as perscribed at a comfortable pace