CrossFit Geo – XFIT
Warm Up
WARM UP
200m Run/Row/Ski/Bike
3x Squat Flow
2x Inchworm
10 Dead Bugs
Move to Movement Specific Warm Up
*Super Set first 2x Warm Up sets with
20/20sec Couch Stretch”
STRENGTH
Back Squat (2 x 5 @ 80% of last week’s top set)
15min Window
Weight should be around a 7-7.5RPE
METCON
DELOAD Week (No Measure)
Option 1 of 2 (Individual)
AMRAP 24mins
Max Cal Bike Erg
Every 3mins including the 0:00 stop and complete the following
1) 5-15 Strict Hand Stand Push Ups
2) 10-20 Chest To Bar
Alternate between 1 and 2 each 3min.
*60sec cap to complete reps on each round. Scale if needed to a number you can consistently complete within 60sec.
Option 2 of 2 (Partner for limited Equipment)
Partner Workout
AMRAP 24mins
Max Cal Bike/Row/Ski, switching whenever
After every turn on the machine, the partner completes the following:
1) 5-15 Strict Hand Stand Push Ups
2) 10-20 Chest To Bar
Alternate between 1 and 2 after each effort
*60sec cap to complete reps on each round. Scale if needed to a number you can consistently complete within 60sec