CrossFit Geo – XFIT

WARM UP

2 Rounds

200m Run/Row/Bike/Ski

10 Band Pull Aparts

10 Cossack Squats

5 Pressing Snatch Balance with dowel or bar

STRENGTH

Snatch (On the 2min for 8mins

2×2 @90% of last weeks weight
2×1 @90% of last weeks weight)

METCON

Metcon (Time)

Each Part for Time

At the 00:00

3 rounds for time

500m Row or 400m Run

6-8 Wall Walks >50-100ft HS Walk

At the 15:00

3 rounds for time

1000m Bike Erg or 24/18 Cal Echo

15 Dual KB Hang Clean and Jerk 24/16kg

Cap 30mins

Large Class Scenario: Start half the class on the first piece and half on the second.

Intent: Each piece should take 10-13mins. For part one choose a rep range or distance that you are able to complete within a 90 seconds-2min window. For part two scale load to be able to complete reps within 2 sets.