CrossFit Geo – XFIT

WARM UP

2 rounds:

40sec Echo

5 Hang Muscle Snatch

5 Hang Power Clean

5 Push ups with a pause at the top and floating in the bottom.

5 Ring Rows

Move to movement specific warm up

CONDITIONING

Partner Workout (option to scale to a group of 3)

For time:

120 Double Unders

60/50cal Echo Bike

20 Hang Power Snatch @50/35kg (Ad/Elite 60/40kg)

into

Ad/Elite 16/10 Ring Muscle Ups

Rx 20 Ring Dips

Scaled 30 Push Ups

into

160 Double Unders

80/64cal Echo Bike

30 Hang Power Clean @50/35kg (Ad/Elite 60/40kg)

into

Ad/Elite 16/10 Ring Muscle Ups

Rx 20 Ring Dips

Scaled 30 Push Ups

into

200 Double Unders

100/80cal Echo Bike

40 Shoulder to Overhead @50/35kg (Ad/Elite 60/40kg)

into

Ad/Elite 16/10 Ring Muscle Ups

Rx 20 Ring Dips

Scaled 30 Push Ups

Cap 40mins

Notes:

Look to partner up with someone of a similar ability level as you.

Todays workout has a few different gymnastics options depending on ability.

If you wish to do the more challenging gymnastic option but need to reduce the reps choose a number that you and your partner can complete in two sets each. For a large class utilise different erg options but the Rx challenge is the echo today.