CrossFit Geo – XFIT
5 Empty BB Kang Squats
10 Shin Box with forward lean
10/10 Single Leg Hip Lift
Back Squat (3×4 @ 85% 1RM (Slightly heavier than last week)
*Spend the first 8-10mins building to your working weight then complete a set every 2mins.
One less working set but higher percentage squats.
Metcon (AMRAP – Rounds and Reps)
10 Power Clean
10 Push Up
10 Ring Row
10 Power Snatch @40/30kg
10 OH Squat
Power Snatch 40/30kg
This workout will test your ability to move efficiently through a range of different movement patterns in the same workout, under high heart rate. 3 different barbell movements into 3 different gymnastics movements. For those after a challenge we have a descending rep scheme from 30 reps in the advanced/Elite. Only complete this if you are able to complete 10+ reps on each movement unbroken.