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 (
1×4 @ 8.5RPE
2×6 @ 10% less than above set of 4)

Aim to increase load slightly on last week. Record weight for 1 x 4

METCON

Squat Clean with Wall Walk Chaser (No Measure)

21min Rolling Clock

AMRAP 9mins

2 Squat Cleans 60/40kg

2 Squat Clean Thrusters

2 Shoulder to Overhead

6/5 Bar Muscle Ups OR 12 Chest To Bar

Rest 3min

AMRAP 9mins

12/9cal Echo Bike

5 Wall Walks

Large class: Start with 2 groups on different stations