CrossFit Geo – XFIT
Warm Up
200m Run/Row/Ski/Bike
2x Thoracic Flow +Shoulder CARs
200m Run
2 Rounds
5-10 Push Ups
5-10 Scap Pull Ups
5 Power Snatch
5 Power Clean
Move to Movement Specific Warm Up
Set Class up
3-5 Reps of all Movements at Full Load
TAG TEAM (No Measure)
AMRAP 30mins “Teams of 2 or 3”
200/175/150cal Echo Bike
Whilst one is working on “Cals” this AMRAP is being completed:
AMRAP 30min
200m Run
30 Wall Balls
25 Power Cleans 60/40kg
20 Bar Facing Burpees
15 Power Snatch 60/40kg
10 Bar Muscle Ups / Box Bar Muscle Ups / 20 Jumping Pull-ups
*One person works on the AMRAP while one person works through the cals on the Bike. If there is a third team mate, they may be resting. Share work anyhow.