CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 rounds

20 sec Deadhang

4 Dive Bombers

6 Cossack Squats

5 Hang Muscle Snatch

STRENGTH

Hang Power Snatch (Every 2 mins for 12 mins)

*Work up to a heavy set of 2 over the 6 sets. Aim for heavier than last week.

METCON

Metcon (Time)

8 rounds

4 Wall Walks

10 Dual Kettlebell Deadlifts @32/24kg

into

8 Rounds

8 Burpee Pull-ups

8 Single Dumbbell Shoulder to Overhead @32.5/22.5kg

Cap 20mins

Intent: Heavier Dumbbell/Kettlebell exposure mixed with gymnastics. Single Dumbbell STOH can be performed anyhow and you may stabilise with the non working hand on the way down.