CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 rounds:

4 Spiderman Lunges with Thoracic Rotation

20sec Dead Hang or Eagle Hang

20sec per side dynamic pigeon stretch

5 Slow Tempo Overhead Squats with BB or PVC

5 Tall Snatches

STRENGTH

On the 90sec for 12min

1 Tempo Snatch Deadlift (3sec pull)

1 Hang Snatch

*Build to a heavy for today with perfect form.

*Aim to maintain back tension/shape and quads loaded through Snatch Deadlift. Then complete Full Hang Snatch.

CONDITIONING

5 round for time:

30/24cal Row/Bike/Ski or 300m Run

15 HSPU (Scaled: DB Push Press or less reps. Advanced: Strict HSPU)

10 Line Facing Burpees (over a line on floor)