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

5 Slow Overhead Squats

CONDITIONING

Partner Workout

Rolling clock for 33min

AMRAP 9min, alternating exercises, completed at the same time

1) 18/15 Cal Row/Bike/Ski

2) 3 Power Snatch + 2 Overhead Squat + 1 Squat Snatch @ 50/35kg Advanced:70/45kg

*Scale BB complex to clean variations if needed.

Rest 3min

AMRAP 9min, round for round

50 Double Unders

9 TTB + 3 BMU (Scaled: only TTB)

Rest 3min

AMRAP 9min

400m Run *together

60 Alternating Wall Balls*

*Only the one with the ball squats.

Notes:

Saturday’s partner workout consists of three 9-minute AMRAPs with 3 minutes of rest between each.

These AMRAPs are designed to keep both athletes working hard for the entire duration.

In the first AMRAP, both athletes work simultaneously, completing their reps before rotating.

The second AMRAP follows a round-for-round format with a gymnastics complex for advanced athletes. The final 9-minute AMRAP has both athletes working continuously.

For large classes, you may stagger pairs on different AMRAPs and rotate through.