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


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


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