CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2x Lunge Flow + Dive Bomber P/Side

2 Rounds

5-10 Slow Ring Row

10 Russian Ketllebell Swings

10 Kip Swings

Move to Movement Specific Warm Up

Coach led Rope Climb technique

3-5 Reps of all exercises.

METCON

Tight Rope (AMRAP – Reps)

RX

AMRAP 30min

2 Rope Climbs

8 Burpee Box Jump Overs 24/20inch

16 Single DB Snatch 22.5/15kg

*At the start of every 5min, including the 00:00, Run 400m

Sub for Rope Climbs: 3-5 Strict Pull-ups OR 1-3 Bar Muscle Ups

Scaled Sub for Rope climbs – Jumping Pull-Ups > Ring rows

Large class: split up to start on a different exercise for AMRAP and/or stagger 2 groups by 2 min so half are on the run while half are inside for that period. Share equipment one between 2-3

Another option is to make it a pairs option and double the reps

Advanced Option

AMRAP 30min

1 Legless Rope Climb

1 Rope Climb

8 Burpee Box Jump Overs 30/24inch

16 Single DB Snatch 32.5/15kg

*At the start of every 5min, including the 00:00, Run 400m

Sub for Rope Climbs: 4-6 Strict Pull-ups OR 3-5 Bar Muscle Ups