CrossFit Geo – XFIT

WARM UP

2 Rounds

200m Run

5 Slow Eccentric Front Squats with pause

10 Dead Bug

10/10 Single Leg Hip Lift

STRENGTH

Squat Clean & Front Squats (No Measure)

In a 10min Window build to moderate

Squat Clean + 3 Front Squats

*Use this to prep for following EMOM

METCON

Penalty for Public Holiday (No Measure)

EMOM 35min

1. 12-20cal Bike Erg or Echo Bike

2. 5-10 SHSPU or DB Shoulder Press

3. 12-20cal Row

4. 60 Double Unders

5. 4 Front Squats @ 80/55kg

(Take from floor. Scale to a load you can keep unbroken each round)

*Start athletes on different stations but continue rotation in order

Intent: Erg and skill EMOM. This EMOM should have a moderate overall intensity due to deload week so choose sustainable numbers