CrossFit Geo – XFIT

WARM UP

1-2min Bike/Row

2 Rounds

5 Slow Eccentric Back Squats

10/10 Single Leg Hip Lift

10 Deadbugs

STRENGTH

Back Squat (Back Squat
1×3 @ 80% of last week’s top set
1×5 @ 10% less than above set of 3)

In a 16min Window Complete Following

METCON

Metcon (AMRAP – Reps)

RX Option

On the 3min for 18min

5-10 Chest To Bar > Pull up Options

5 Power Snatch @50/35kg

3 Wall Walks

2min cap each round

Advanced

On the 3min for 18min

10-15 Unbroken Chest to Bar

5 Power Snatch @60/40kg

5 Wall Walks

2min cap each round