CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
1x Squat Flow
2x Inchworm
10 x 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 16 min Window Complete the following
A)
Front Squat
4 x 5 working up to 9RPE)
METCON
Metcon (AMRAP – Reps)
3 x AMRAPS (total time 16 min)
EA AMRAP is 4mins with 2mins Rest
200m Run
24 Wall Balls
16 Pull ups
Max Squat Cleans @60/40kg
(add 10/5kg each round)
*Score= Total reps of Squat Cleans
Rx+
200m Run
24 Wall Balls @30/20lb
8 Bar Muscle Ups
Max Squat Cleans @70/50kg
(add 10/5kg each round)