CrossFit Geo – XFIT

WARM UP

2min Bike

2 rounds

40sec Squat/Hip Flow

10/10 Fire Hydrant or Banded Clam Steps

5 Goblet Squats with pulse in bottom

STRENGTH

In a 16min Window Complete following:

2-Pause Back Squat 3×4 @ 8RPE

*Pause at just above parallel and in the bottom of each rep.

Aim to maintain a strong core position through all the reps.

CONDITIONING

Rx

On the 4min for 20min

12 Burpees

15/12 Cal Bike Erg/Row/Ski

9 Power Cleans 60/40kg

Advanced/Elite

On the 4min for 20min

12 Burpee to 6″ target

15/12 Cal Echo Bike

9 Power Cleans 70/45kg

Notes: Approach this workout with a pace that will be maintainable across all 5 sets.

Scale load or reps to make sure each round is completed within 3mins.

Play around with mixing tng reps and quick singles.