CrossFit Geo – XFIT

Warm Up

1-2min Bike/Row

Warm up Flow (B)

3x Squat Flow

2x Inchworm

10 Dead Bugs

Move to Movement Specific Warm Up

Spend 10-15mins warming up Thruster and Bar Muscle Up

METCON

Metcon (No Measure)

Individual Option

AMRAP 20mins

Max Cal Echo Bike (or Ski/Row)

At the start of every 2min, including 00:00, complete:

5 Thrusters @50/35kg (advanced 60/40kg)

5 Bar Muscle Ups (or Jumping BMU or 10 Pull ups)

*Scale reps and load as needed to ensure you are able to complete the Thrusters and BMU within 1min each round, (Both exercises start of each 2min)

Limited Equipment/Pairs Option

AMRAP 20mins

Max Cal Bike/Row/Ski

Taking turns to work through cals

After every effort on the machine complete

5 Thrusters @50/35kg

5 Bar Muscle Ups

*Scale reps and load as needed to ensure you are able to complete the Thrusters and BMU within 1min each round

GYMNASTICS

3 rounds for quality

30 GHD Sit-ups or V-Ups

2-4 Legless Rope Climbs >Rope Climbs >Strict Chin Ups

30 Push ups