CrossFit Geo – XFIT
WARM UP
2 Rounds
1-2min Bike/Row
4 Shinbox to forward lean
20 Per/Side Front Rack stretch
4 Muscle Clean
4 Slow Full Grip Pause Front Squats
STRENGTH
Front Squat Complex (Weight)
3 sets working up to heavier than last week
1 Squat Clean
1 Tempo Front Squat (3 sec lower)
1 Front Squat
1 Squat Clean
1 Tempo Front Squat (3 sec lower)
1 Front Squat
*Complete three working sets, working up to heavier than last week. Goal is to receive the first clean in a perfect Squat position, with minimal adjustment needed between following reps. Keep rest short 10-15 seconds before the second Squat Clean
METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 20min
250/200m Row
50 Double Unders
8 Dual Kettlebell Hang to Overhead @24/16kg
*Limited Equipment, you can use Dual Dumbbells @22.5/15kg
or
Partner Option
AMRAP 20min
600/500m Row
100 Double Unders
16 Dual Kettlebell Hang to Overhead @24/16kg
*Limited Equipment, you can use Dual Dumbbells @22.5/15kg