CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
2x Hip Rotation Flow
30sec Per/side Shoulder Stretch
200m Run/Row/Ski/Bike
Move to Movement Specific Warm Up
Coach Led Technique warm up
STRENGTH
Snatch (EMOM 10mins
1 Squat Snatch @80% 1RM
*Aim for consistency and no missed lifts
)
METCON
Metcon (No Measure)
SCALED
100-80-60-40-20
Double Unders
25-20-15-10-5
TTB
10-8-6-4-2
Push Jerk @60/45kg
120-100-80-60-40
Double Unders
30-25-20-15-10
TTB
12-10-8-6-4
Push Jerk @70/50kg
18 min cap