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.