CrossFit Geo – XFIT
Warm Up
1-2min Bike/Row
3x Squat Flow
2x Inchworm
10 Dead Bugs
Move to Movement Specific Warm Up
2 Rounds
5 Muscle Clean
5 Strict Press with Full Grip Slow Negative into Front Rack
Strength Intervals
PC & J (No Measure)
On the 4mins for 24mins
20/15cal Echo Bike (or Row/Ski) + Power Clean and Jerks
Rnd 1 & 2:
5 reps @approx 65% 1RM PCPJ
Rnd 3 & 4:
4 reps @approx 75% 1RM PCPJ
Rnd 5 & 6:
3 reps @approx 85% 1RM PCPJ
*Goal is to get each round done as quick as possible with quality form
**Large class: Stagger 2 groups by 2min
METCON
Metcon (AMRAP – Reps)
Advanced/RX
AMRAP 16min
12 Chest To Bar
5 Wall Walks
200m Run
20m = 1 rep
1 round = 27 reps
Elite
AMRAP 16min
3 Rope Climbs (Or 7 Bar Muscle Ups)
50ft Handstand Walk
200m Run
5ft = 1 rep
20m = 1 rep