CrossFit Geo – XFIT

Warm Up

2 rounds

200m Run

4 Spiderman lunge with Thoracic Rotation

10 Kip Swing

10 Scap Pull Ups

5 Snatch High Pull

5 Muscle Snatch

CONDITIONING

INDIVIDUAL OPTION

For time:

5 BMU (Adv: 9 reps Scaled: 10 TTB)

18 CTB (Scaled: Pull ups)

400m Run

into

4 rounds

3 Power Snatch 60/40kg (Adv: 70/45kg)

9 Deadlift

12 Cal Bike/Row/Ski

into

400m Run

18 CTB

5 BMU (Adv: 9 reps)

cap 35min

PARTNER OPTION

For time:

10 BMU (Shared. Adv: 18 reps)

36 CTB (Shared)

400m Run *Together

into

4 rounds, share anyhow

6 Power Snatch 60/40kg (Adv: 70/45kg)

18 Deadlift 60/40kg

24 Cal Bike/Row/Ski

into

400m Run *Together

36 CTB (Shared)

9 BMU (Shared. Adv: 18 reps)

cap 35min

Notes:

Saturday’s workout will have two options: complete it individually or partner-up.

Those who do not have bar muscle ups or choose not to do a BMU progression should double the reps and complete them as toes to bar.

For example, 20 toes to bar into 18 pull ups.