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 (Front Squat
1×4 @ 9RPE
2×6 @ 10% less than above set of 4)

16 min window to complete

Final week of load increase

METCON

Dual Dumbbells (Time)

Advanced/Rx

For time:

7-5-3

Dual DB Ground to Overhead @22.5/15kg

BMU or Jumping BMU

into

12-9-6

Dual DB Thrusters

Chest To Bar

into

18-12-9

Dual DB Front Squats

Toes To Bar

Cap 16mins

Elite

For time:

9-7-5

Dual DB Ground to Overhead 22.5/15kg

Bar Muscle Up or Jumping BMU

into

15-12-9

Dual DB Thrusters

Chest To Bar

into

21-15-9

Dual DB Front Squats

Toes To Bar