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 16min window complete following

Front Squat
3×8 @ approx 75-80%
Target 8.5 – 9RPE

*Each week we will add 1 rep per set, and aim to keep load the same. Should be the same load we completed last weeks 7’s.)

METCON

Metcon (No Measure)

AMRAP 5min

10 Squat Clean 80/55kg

10 Shoulder to Overhead

1min Rest

3min Max Cal Bike/Row/Ski

*Scale to 70% 1RM CJ

Notes:

This workout is heavy and short. Squat cleans should be done in singles. S2OH in 1-2 sets depending on ability.

Nice hard erg effort to finish off šŸ˜‰

Large class stagger groups by 3min

ACCESSORY

200m Sandbag Bear Hug or KB Front Rack Carry @ heavy