CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2x Lunge Flow + Dive Bomber P/Side

200m Run/Row/Ski/Bike Move to Movement Specific Warm Up *Super Set first 2x Warm Up sets with 12/12 Single Leg Hip Lift

STRENGTH

Front Squat (2 x 4
80% of last week’s load)

METCON

Conditioning – DELOAD Week (AMRAP – Rounds and Reps)

SCALED

AMRAP 20min

250m Row (400m Bike Erg or 200m Run)

10 Box Jump Step Down @24/20inch 10 Hand Release Push Up or HSPU

RX

AMRAP 20min

250m Row (400m Bike Erg or 200m Run)

10 Box Jump Step Down @24/20inch

10 Strict Hand Stand Push Up