CrossFit Geo – XFIT
Warm Up
1-2min Bike/Row
2 Rounds
4 Thoracic Bridge
2 Strict Press
2 Strict Press in Catch position of Push Jerk
2 Strict Press in Split Jerk position
*Pause over head on each rep
STRENGTH
Shoulder to Overhead
On the 2min for 10mins
5 Shoulder to Overhead from Floor
*Start at 60/40kg and build to heavy. Can be a combo of Push Jerk & Split Jerk
METCON
CrossFit Open 18.1 (AMRAP – Reps)
AMRAP 20mins
8 Toes to Bar
10 Single Dumbbell Hang Clean & Jerk @22.5/15kg
14/12 calorie Row
*Split the class into two groups one starting on the Jerk series the other on 18.1