CrossFit Geo – XFIT

WARM UP

200m Run/Row/Ski/Bike

2 Rounds

30 Sec Front Rack Stretch

10/10 Single Leg Hip lift

10 Cossack Squats

Front Squat (In a 16min window complete following

Front Squat
3×5 @ 75-80% 1RM)

*** Spend the first 10mins building to 75-80% then aim a set every 2mins.

We will look to increase load each week.

CONDITIONING

Rx

AMRAP 16mins

18/15cal Bike/Row/Ski

3 Power Snatch 50/35kg

3 Hang Squat Snatch

3 OH Squat

9 Lateral Burpees Over the Bar

Scaled

AMRAP 16mins

15/12cal Bike/Row/Ski

3 Power Clean @light-moderate

3 Hang Clean

3 Front Squat

9 Lateral Burpees Over the Bar

Notes:

For a large class you can complete this as a exercise for exercise Pairs workout.

Treat the barbell complex as one exercise for this scenario.

Alternatively share equipment having one start on the erg and the other on the barbell or simply add a 200m run option .