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
A1) In a 20 min window
Front Squat
A2) HSPU or Strict Press
Front Squat (4 x 4 )
8 RPE
A2)
A2]
Strict Deficit Hand Stand Push Ups 4x10reps or
Half Kneeling Dumbbell Strict Press 4×10/10reps
METCON
E6MOM – 24 mins (Time)
On the 6min for 24min
400m Run
300/250m Row/Ski
OR
20/15cal Echo Bike
60 Double Unders
4min Work Cap/6 mins
Score is slowest round
Rx+ = 40 Drag Rope Double Unders
Large class scenario: Stagger groups by 3min and/or pair up and start one person on machine and the other on Run each round