CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

8 Glute Bridges with pause

8 Hammy Bridges with pause

8 Frog Bridges with pause

2min Hip flow

6 Air Squats with 2 pulses in bottom

STRENGTH

Back Squat (Back Squat
4×5 @ 8RPE
)

We will look to increase load slightly each week

METCON

Metcon (Time)

Rx

For time:

40 Wall Balls 9/6kg 10/9ft

50/40cal Row/Bike/Ski or 600m Run

30 Lateral Burpees over the Wall Ball

40/30cal Row/Bike/Ski or 400m Run

20 HSPU or DB Push Press

30/20cal Row/Bike/Ski or 400m Run

20min cap

Rx+

For time:

40 Wall Balls 30/20lbs 10/9ft

50/40cal Row/Bike/Ski or 600m Run

30 Lateral Burpees over the Wall Ball

40/30cal Row/Bike/Ski or 400m Run

20 SHSPU

30/20cal Row/Bike/Ski or 400m Run

20min cap

Notes:

This is a cardio style workout, with a touch of skill involved if you choose the HSPU option. Pick a version you can aim to complete in 15-20min