CrossFit Geo – XFIT

WARM UP

2 Rounds For Quality

200m Run/Row/Ski/Bike

4 Shinbox With forward lean

5 Slow Eccentric + Pause Front Squat (Full grip on bar)

10 Bird Dog with hold

STRENGTH

Front Squat (3×5@8RPE )

DB Bentover Row

Dual DB Bentover Row
3×8-12@8RPE
*Superset working sets of Front Squat with DB Bent Row. Each week we will look to increase load.

METCON

Metcon (Time)

For time:

Alternating with a partner each interval: or 1:1 work to rest ratio

M: 25-20-15-10-15-20-25

F: 20-16-12-8-12-16-20

Cals Bike/Row/Ski

*Between each bike interval, complete10 Palm Lifts/Shoulder taps in HS on wall or 2-4 Wall Walks

Rx+ complete a 25ft HS Walk. with a 360 pirouette in a 1m square on the way through.

Cap 18mins

Intent: Mixture of aerobic conditioning and gymnastic skill practice. Approach each interval at a fast but sustainable pace that allows you to maintain your ability to HS walk. Scale distance if needed.