CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

1 x Squat Flow

2 x 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

Weightlifting

Front Squat (Front Squat 4 x 5reps @8RPE)

In a 16min Window Complete Following

*Each week we will look to increase load on working sets

Metcon

CONDITIONING (AMRAP – Reps)

Rolling Clock for 13mins

AMRAP 2mins

200m Run into Max Clusters @50/35kg

Rest 2mins

AMRAP 3mins

200m Run into Max Clusters @60/40kg

Rest 2mins

AMRAP 4mins

400m Run into Max Clusters @70/50kg

*Score = Total Clusters