CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
1x Squat Flow
2x Inchworm
10 Dead Bugs
Move to Movement Specific Warm Up
Empty Barbell Squats Super Set With 10/10 per Side Single Leg Hip Lifts
STRENGTH
Back Squat (3 x 4 @ 8 RPE)
In a 16min Window Complete following
A]
2-Pause Back Squat
3×4 @ 8RPE
* Pause at just above parallel and in the hole each rep
METCON
E4MOM – 20 MINS (Time)
On the 4min for 20min
15 Burpee to 6″ target
15/12 Cal Echo Bike
9 Power Cleans 60/40kg
*Scale reps/load if needed to keep rounds between 2-3min
Score = slowest round
Cap per round = 3mins