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
Front Squat (In a 16min Window Complete Following
Front Squat 4x5reps @8.5RPE across
)
*Each week we will look to increase load on working sets
METCON
CONDITIONING (Time)
For Time
20-18-16-14-12-10
Front Rack Lunge @50/35kg
12 Toes To Bar per round
into
10-8-6-4-2
Thruster @50/35kg
Pull-ups
*Cap 16mins