CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
2x Hip Rotation Flow
20-30sec Front Rack Stretch
200m Run/Row/Ski/Bike
Move to Movement Specific Warm Up
Warm up sets of Front Squat
STRENGTH
Front Squat (3 x 3
Tempo 3210)
In a 16min Window Complete following
A]
Tempo Front Squat
3×3 building from 6RPE to 8RPE
3sec lower, 2sec at bottom, 1sec up
METCON
Metcon (No Measure)
AMRAP 20mins
Max Cal Bike Erg
*At the start of every 2min, including 00:00, complete
4/3 Bar Muscle Ups > 6 Chest To Bar
6 Single DB Devils Press 22.5kg
Large Class Scenario
AMRAP 20mins “Pairs, Share Anyhow
Max Cal Bike Erg (Row/Ski)
*After Every Effort Complete
A) 4/3 Bar Muscle Ups > 6 Chest To Bar
B) 6 Single DB Devils Press 22.5kg
Alternate between A & B each