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 @ 8RPE
3×5 @ 10% less than above set of 3)
In a 20min Window Complete
Each week we will look to increase load on top set of three
METCON
Metcon (Calories)
AMRAP 15min
5 rounds:
200m Run
12 TTB > leg raise > knee raise
12 OH Squats 40/30kg
into
Max Cal Row/Bike/Ski in remaining time till the 15min
Advanced Option
AMRAP 15min
5 rounds:
200m Run
8 BMU
12 Overhead Squats @50/35kg
into
Max Cal Row/Bike/Ski in remaining time till the 15min