CrossFit Geo – XFIT

Warm Up

1-2min Bike/Row

2 Rounds

6 Kang Squats

6 Thoracic Rotations in bottom of Squat

20 Sec Dead Hang

20 Per/Side Front Rack stretch

Move to Movement Specific Warm Up

*Super Set first 2x Warm Up sets with

10/10 Banded Clam steps

STRENGTH

Front Squat (16 min to build)

Front Squat

1×4 @ 8RPE

2×6 @ 10% less than above set of 4

*We will look to increase loading of the 4reps each week

METCON

2 x Tenners (AMRAP – Reps)

24min Rolling Clock

AMRAP 10mins

6 Dual DB Thrusters @22.5/15kg

8 Chest To Bar > P/Up > Ring Rows

40 Double Unders

(RX+= 20 with Drag Rope)

Rest 4min

AMRAP 10mins

4 Wall Walks

8 Box Jump Over Step Down @24/20inch

12 Single DB Snatch @22.5/15kg

Score is total reps across both 10 min AMRAPs