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 (Slightly heavier than last week)
3×5 @ 10% less than above set of 3
Each week we will look to increase load on top set of 3)
20 mins
METCON
Seven Five Three (Time)
*15 min time cap – all options*
RX Option
*5 Rounds for time*
7 Burpee Box Jump Overs @24/20inch
5 Power Cleans 60/40kg
3 Thrusters 60/40kg
Scaled Option
*5 Rounds for time*
7 Bar Facing Burpee
5 Power Cleans @40/30kg
3 Thrusters @40/30kg
RX+ Option
5 Rounds for time
7 Burpee Box Jump Overs 30/24inch
5 Power Cleans @70/45kg
3 Thrusters @ 70/45kg