CrossFit Geo – XFIT

WARM UP

2 rounds:

200m Run

5 Muscle Clean + Push Press

10 Cossack Squats

Move to movement specific warm up

CONDITIONING

Rolling clock 42mins

Partner Workout

0:00-10:00

Work up to heavy in 10min

Power Clean + Squat Clean + Push Jerk

On the 15:00

AMRAP 12min “Share Anyhow”

30/24cal Bike/Row/Ski

30 Wall Balls 30/20lbs 10/9ft

10 Wall Walks (Advanced 20 BMU/RMU)

On the 30:00

AMRAP 12min “round for round

50 Double Unders

4 Power Clean @50/40kg (Advanced 60/40kg)

4 Squat Clean

Notes:

Before starting the lifting piece aim to set up the class the best you can to make transitions between the three parts as easy as possible.

This may mean starting half the class on the first AMRAP and half on the second AMRAP. Atheltes should look to partner up with someone of equal ability.