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 (4 x 4
9 RPE)

Front Squat

4×4 @slightly greater than last week (9RPE)

Superset with:-

Strict Deficit Hand Stand Push Ups 4x60sec max reps

or

Half Kneeling DB Strict Press 4×10/10reps

METCON

4 RFT (CAP 20 mins) (Time)

SCALED

4 Rounds For Time

300/250m Row (Ski/Bike Erg 600/500m)

16 V-Sits

16 Single DB Power Snatch 22.5/15kg

Cap 20mins

RX

4 Rounds For Time

300/250m Row (Ski/Bike Erg 600/500m)

15 Toe To Bar

6 Power Snatch @ 60/40kg

Cap 20mins