CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
3x Squat Flow
2x Inchworm
10 Dead Bugs
200m Run/Row/Ski/Bike
Move to Movement Specific Warm Up
*Super Set first 2x Warm Up sets with
20/20sec Couch Stretch”
STRENGTH
Back Squat
In a 16min Window Complete following
Back Squat
1×5 reps @ 8RPE (About 75-80% of estimated current 1RM)
then
2×7 @ 90% of above top set
*Rest 2-3min between sets, should feel like you have 1-2reps left in the tank. Next week we will add 2.5-5kg to the top set if feeling good
METCON
JUMP (No Measure)
CONDITIONING
“”24min Rolling Clock””
AMRAP 4min
40 Double Unders
12 Chest To Bar/Jump Pull Up/Ring row
3min Rest
AMRAP 4min
40 Double Unders
12 Strict Hand Stand Push Up > Kipping/Polar bear/push up
3min Rest
AMRAP 4min
40 Double Unders
12 Chest To Bar/Jump Pull Up/Ring rows
3min Rest
AMRAP 4min
40 Double Unders
12 Strict Hand Stand Push Up > Kipping/Polar bear/push up