CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2x Lunge Flow + Dive Bomber P/Side

2 Rounds

5-10 Push ups With Pause at bottom/top

10 Kip Swings or Ring Swings

10 Curtsy Lunges

Move to Movement Specific Warm Up

Coach led Muscle Up Skils or Scaling Options

3-5 Reps of all movements at full progression/Load

METCON

Metcon (No Measure)

Partner Workout

AMRAP 30mins

100 Cal Bike/Row/Ski (shared)

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5 Rounds Each “Rounds For Round”

5/3 Unbroken Ring Muscle Ups* (or 12 Chest To Bar > scaled options)

50ft Single DB OH Walking Lunges 22.5/15kg

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150 Cal Bike/Row/Ski (shared)

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5 Rounds Each “Rounds For Round”

5/3 Unbroken Ring Muscle Ups* (or 10/8 Ring Dips > scaled options)

20 Wall Balls @20/14lb