CrossFit Geo – XFIT
WARM UP
200m Run/Row/Ski/Bike
2 rounds
20/20Sec Front Rack Opener
5 Slow Front Squats with pause in the bottom
4 Thoracic Rotations
10/10 Single Leg Hip Lift
STRENGTH
Front Squat (In a 16 min window
)
A1]
Front Squat
2×8 @ approx 90% of last week’s top set (deload)
RPE target 7.5
A2]
Weighted Plank
2x40sec
METCON
Metcon (AMRAP – Reps)
AMRAP 20min
Rx
6 Pull Ups
12 Wall Balls @20/14lb
35 Double Unders
*At the start of every 5min, including 00:00, complete a 200m Run
Rx+
AMRAP 20min
5 Bar Muscle Ups
9 Wall Balls 30/20lbs 10/9ft
35 Double Unders
*At the start of every 5min, including 00:00, complete a 200m Run
Record score as total reps, not including the running
Notes:
This workout is a traditional CrossFit style triplet. Which should allow you to move continuously over 20mins with the “run” breaking the flow of reps every 5mins.
Depending on your fitness ability you may approach the run slightly slower as active recovery to help bring the heart rate down before returning into the AMRAP. If you are comfortable with BMUs and looking for a challenge try the Advanced/Elite option. Reduce BMU reps if you cant complete 5 reps unbroken fresh.