CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

Warm Up Flow (D)

https://youtu.be/ZZ9kRKvdXOg

Hip Rotation Flow

Banded Lat Stretch

2 Rounds

3 Hang Muscle Snatch

3 Overhead Squats

3 “No Foot” Hang Squat Snatch

3 Squat Snatch

Move to Movement Specific Warm Up

Empty Barbell Snatch Technique

STRENGTH

Snatch Series – 5 Mins on each (Weight)

1 x Muscle Snatch + 1 x OHS

1 x Power Snatch

1 x Hang Snatch

METCON

Friday for Time (Time)

50/35cal Row/Bike/Ski

into

5 rounds

10 Power Snatch 40/30kg

10 HSPU or Push Press

into

800m Run
Large class scenario: Some people do the Run first and finish on the Ergs